Take care of your Body .... Feed it the correct foods
Top 30 Foods for Swimmers
Nutrition 101 from USA Swimming
Chinese Chicken Salad
Pasta Salad
Fried Rice
THE LAST THING WE NEED IS SWIMMERS WHO ARE BORED!!
ON YOUR OWN: standard basic workout - 1900 yds (76 lengths)
NOTE: IF YOU ARE JUST STARTING TO WORKOUT AFTER A LONG ABSENCE IN THE WATER, cut the yardage in half (or less) the first few workouts - keep a good pace - but not too fast. USE YOUR REST INTERVALS!! Gradually add on as you get stronger.
This workout is meant to be done in about one hour, at a reasonable pace, 3 times a week. Increase the yardage as you get stronger, keeping the pace up, to swim a longer distance in the same amount of time.
It is imperative that you drink plenty of water!! See NUTRITION LINK below. A banana per day is a good idea for potassium. It is imperative that you stretch BEFORE workout. If you experience muscle cramps while working out - you are probably working TOO HARD, TOO SOON or you didn't STRETCH OUT enough before swimming.
WORKOUT CODE EXPLAINED:
# x = the number of times to swim each distance (1 x; 2 x; 3 x etc.)
# yd = the distance (each pool length is 25 yds - 50 = 2; 100 = 4 etc.)
Rest interval = the time to rest between each time the distance is swum (2 x 50 yd, .15 rest interval = 50 yds swum twice with 15 seconds rest between ea. 50)
Description
Free = freestyle, back = backstroke, breast = breaststroke, fly = butterfly.
Alt = switch between different strokes and/or drills
Kick = legs only (no armstroke)
Pull = armstroke only (no kick)
Swim = the complete stroke (armstroke & kicking)
H, M, E = hard (sprint), medium (medium speed), easy (nice slow stroke)
Build = on a given distance or portion of the pool, start slow and get faster. ("build to the wall" means you should be going your fastest as you reach EACH wall - for the turn or finish)
IM = individual medley (the four strokes in IM order: butterfly, back, breast, free)
Here is an example:
| 8 x 100 | .30 | Free/IM Alt. 100's |
| Swim four laps (100 yd) eight times | rest for 30 sec. after ea. 4 lengths (100 yd) | Switch between freestyle and the IM strokes, every 4 lengths (100 yd): 100 Free, 100 butterfly, 100 free, 100 backstroke, 100 free, 100 breaststroke, 100 free, 100 free (free repeats since the last stroke in the IM is freestyle) |
ON YOUR OWN WORK-OUT
| WARM UP: | |||
| 3 x 100 | continuous (no rest) | Alt. 50's FREESTYLE/FREESTYLE DRILL. Your choice of drill, fists, catch-up, high elbow, wrist extend, shark, underwater recover (aka: long dog), fingertip drag, heads up (aka:lifeguard or polo) | SOOOOOOO that means 2 regular free, then 2 drill alternatings for 12 lengths - USE FLIP TURNS!! |
| 2 x 100 | .20 sec | FLUTTER (FREESTYLE) KICK ON SIDE- 10 COUNT KICK AND SWITCH TO OTHER SIDE - First 100 roll toward front, 2nd 100 roll toward back | |
2 x 100
2 x 100 | .20 sec | PULL (armstroke only-no kicking) First 100 - Free armstroke, 2nd 100 - Backstroke arms KICK - Dolphin kick (two feet kick at same time) aka-butterfly kick. First 100 front, 2nd 100 back ARMS ARE STREAMLINE POSITION - hands together, stretched over head from shoulders - squeeze ears between upper arm | |
| 2 x 150 | .25 sec | YOUR STROKE: Alt 50's K/P/S | Kick 50, Pull 50, Swim 50 |
| 2 x 150 | .25 sec | YOUR STROKE/FREE : Alt 50's; Each 150 is 50 Your stroke, 50 Freestyle, 50 Your stroke | |
| 3 X 100 | .20 sec | FREE/YOUR STROKE: Alt 100's; | |
| WARM DOWN: | |||
| 1 x 100 | Choice |