Free workout

Post Christmas "Recovery" Swim 4400 SC Yards

I use "Recovery" loosely here! This was still a solid swim, however it was my one workout for today and I integrated a lot of varied intensities and strokes to just keep my body moving and to stretch out every angle of my body! Swimming is the ultimate recovery tool for me, especially after hard or long bike , runs or strength workouts that leave my muscles tight and sore. Even a hard swim can be considered "recovery" simply because its giving the body a break from anything weight bearing, and is easier on the joints. I typically swim 5 days a week, and although a good hard swim workout will leave my arms quivering and body fatigued, I can still get in the next day and be able to complete another good workout using different intensities/intervals, strokes or tools such as pull buoys/paddles and fins. This is why I love swimming so much, there is so much to be improving on and so much you can do in the pool!!!

Yesterday I did a "long" run, 12 miles with 12 big hills for Christmas!  I haven't been running as regularly as I had because ofa tight back/hamstring which has been agitated for some time now. Even having taken some time off the road, all my cross training continues to allow me to go out and run a distance like this without a problem! Today was a perfect day to get in the pool for a long swim , to help recover my running muscles and loosen up! I did 4400 short course yards as follows...

4400 SC YDS

Warmup : 1500 straight freestyle, moderate effort with pickups in the last 500

Main Set # 1:  2x through

6x 50 Free build on :45 round 1 / :40round 2

50 kick on 1:10

6x 50 pull buoy on :50 round 1  / :45 round 2

50 kick on 1:10

150 Back/Breast/Free

Main Set #2

12x 75 as free/stroke/free by 25 on 1:05(I alternated odds back, evens breast)

500 pull paddles and buoy

Cool Down

This was a great mix for today. I was able to get a good 1500 straight to start off, then worked a little of my anaerobic system with some 50 sprints to get the heart rate up. The 12 x 75's with stroke mixed in really helped loosen up my legs and work different muscle groups. This would be a great swim to do after a Long Run day or race!



Swim of the Day: October 26

Picture taken at the Westchester Triathlon September 2016

Picture taken at the Westchester Triathlon September 2016

I've been on a kick the past couple of weeks about sharing my swim workouts. I enjoy creating new sets to try. It beats just getting in the pool with no "plan" and certainly helps the laps go by faster (literally!). Here is what I did today, I will break it down a little better for you!

Todays Swim Workout : 4400yds Total

Warm up

1500 Straight as 1200 free 300 as 50 back/breast 50 free repeated 3x

Main Set #1

  • 50 on :45
  • 100 on 1:30
  • 150 on 2:10
  • 200 on 3 min

Main Set #2

  • 9x 100 on 1:30 (2 swim, 1 IM)

This was a fun workout that flew by. I often like to get in and just swim straight 1000+ as a warmup...I think it shows why I love to swim so much because I feel like I can just get in and go forever, on cruise control, just me and my thoughts. Its a constant counting of laps, strokes and a jumble of many thoughts, and I find being surrounded by water to makes it so peaceful. Today I was feeling a bit ehhhh, but still wanted to get the yardage in. I did the first two rounds of main set 1 all freestyle, focusing on increasing my pace as the distance shortened. Then the last two rounds I did pull, which I always find much "easier" then just swimming... The last 9x 100s were a good way to work on tired arms, and good practice for triathlon when you should be more upper body dominant , and getting used to swimming after that added resistance. The IM was just a killer add on :)  Enjoy!