Stupid question.. But what is a good pace for warm up? I get some slight twinges of shoulder and elbow pain lately, I'm young and don't do much with the shoulders, get 1-2 days of rest (at least) a week from swimming... But when warming up, I end up getting that "good burn" after just a few hundred yards and almost feel my shoulders tiring. I am probably warming up with 500/600 yds at a 1:45/100 pace. Is this too fast? Too Slow?
I find it hard to slow myself down if that makes any sense.. I am no speed demon but I seem to be set for one speed unless sprinting.
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Former Member
Our pool is closed this week (they're putting up the air-supported dome). Our coach e-mailed us some workouts that we can do on our own. Here are the warmups from the three workouts (written for SCY). Choose the intervals that are appropriate for you:
Practice #1 - I.M. Workout
300 Free Swim, 30 seconds rest
300 I.M., Kick / Drill / Swim by 25
6 X 50 Choice @ :50 or :55 or 1:05 (2 easy, 2 med, 2 fast)
Practice #2 - Freestyle
300 Free - Swim Easy, 30 sec rest
200 Pull - Negative Split, 20 sec rest
100 Kick - 50 Easy / 50 Fast, 10 sec rest
6 X 50 Freestyle Kick @ 1:05 or 1:15 or 1:30 (2 easy, 2 med, 2 fast)
Go as fast as you can on the last two.
Practice #3 - Mix
400 I.M. S.Ki.D.S. (Swim / Kick / Drill / Swim by 25), 30 sec rest
300 Free Right Arm / Left Arm / Swim by 25s, 20 sec rest
200 I.M. Right Arm / Left Arm by 25s, 10 sec rest
100 Free Swim 80-90% effort
Our pool is closed this week (they're putting up the air-supported dome). Our coach e-mailed us some workouts that we can do on our own. Here are the warmups from the three workouts (written for SCY). Choose the intervals that are appropriate for you:
Practice #1 - I.M. Workout
300 Free Swim, 30 seconds rest
300 I.M., Kick / Drill / Swim by 25
6 X 50 Choice @ :50 or :55 or 1:05 (2 easy, 2 med, 2 fast)
Practice #2 - Freestyle
300 Free - Swim Easy, 30 sec rest
200 Pull - Negative Split, 20 sec rest
100 Kick - 50 Easy / 50 Fast, 10 sec rest
6 X 50 Freestyle Kick @ 1:05 or 1:15 or 1:30 (2 easy, 2 med, 2 fast)
Go as fast as you can on the last two.
Practice #3 - Mix
400 I.M. S.Ki.D.S. (Swim / Kick / Drill / Swim by 25), 30 sec rest
300 Free Right Arm / Left Arm / Swim by 25s, 20 sec rest
200 I.M. Right Arm / Left Arm by 25s, 10 sec rest
100 Free Swim 80-90% effort
