Open Water Pool Workouts – December 15, 2019
Happy holiday season folks! Hope you are able to keep your workouts up during this busy time of the year. f you’re looking for that gift to give someone who’s hard to buy for and/or you want to buy yourself a gift - register for our UCSB Masters Swim Camp that focuses on freestyle. The camp is Jan 2-5,2020 and there are still a few spaces available. You can sign up at Masters Freestyle Camp Registration.
NOTE: Look to my Open Water Intro if you have any questions about terminology, acronyms, abbreviations.
Work Out #1 - Long and Steady Aerobic
“Every day may not be a good day but there is good in every day.”
Warm Up
400 Choice
12 x 50 - O) Drill/Swim E) 10KTS/Swim @ B+20
(1000
Main Set – goal is to maintain a moderate heart rate to build endurance
3 x
400 Swim with Fins – Every 4th 50 Strong @ :30R
6 x 100 @ B – Steady Pace
(3,000/4.000
Warm Down
3 x 100 – 25 Scull/25 Swim/25 Drill/25 Swim @ :10R
(300/4,300
Work Out #2 – Big Kick and Aerobic
“May you always do what you are afraid to do”
Warm Up
300 Choice
4 x 75 – Kick/10KTS/Build @ :15R
8 x 50 - Desc 1-4 Swim @ B+10 Desc 5-8 Kick @ :15R
(1,000
Kick Set – You can use a board but I recommend no board. Better for body position and your neck. You can also use a snorkel and board to maintain body position and ease pressure on your neck.
3x
300 Kick with Fins – 50 Smooth/25 FAST @ :30R
4 x 75 Kick no fins – 50 FAST/25 Smooth @ :15R
(1,800/2,800
Aerobic Set
6 x 200 Pull – Breath 3/5/3/7 by 50 @ B+10
300 Easy
(1,500/4,300
Work Out #3 – Challenge Set
“Every morning is a chance at a new day.”
Warm Up
600 Every 3rd 50 Kick
16 x 25 - 1) Kick 2) 10KTS 3) Fist Drill 4) Build x 4 @ :30/:40 (or :10R)
(1,000
Main Set – Test Set
5 x 200 – Desc 1-5 @ B+10
5 x 200 – Best Avg @ B+20
(2,000/3,000
Warm Down Set
6 x 100 Swim with Fins – 75 Swim/25 Back @ B+10 (or :15R)
(600/3,600
Work Out #4 - Speed and Endurance”
“What’s meant to be will always find a way.”
Warm Up
400 Choice
6 x 50 Pull @ B+10 – think DPS
200 Kick
4 x 25 Variable @ :30/:40 (or :10R)
(1000
Pre Set
2 x
3 x 100 – 50 Smooth/50 Strong @ B+15
3 x 50 – 15F, 25F, 35F @ B+20
(900/1,900
Main Set(s) - Get your heart rates up! Science shows short speed work helps build endurance
4 x
4 x 25 FAST @ B+20
100 EZ @ B+30
2 x 25 FAST @ B+20
1 x 50 EZ @ B+15
1:00 Break Between Rounds
(1,200/3,100
Aerobic Set
2x
400 Pull with Paddles Breath 3/5 by 100 @ B+15
6 x 50 Swim – 2 Fly, 2 Back , 2 Brst @ B+20
(1,200/4,300
