Masters swimming workout 1- for open water & triathlon, the first 50m
Some swimmers don’t know how to continue after swimming very fast with very high pulse.
Your goal is to know how to swim fast but after a 50 or a 100 m to glide and enjoy your long distance swim.
|Number||The drill||Additional explanations|
|1||400 Freestyle||Every 4th lap swim fast|
|2||200 kicking with kicking board||Every 4th lap swim fast|
|3||4X50 increasing pace||First one slow .....last one 90%(not all out)|
|4||4X200 freestyle, first 50 fast.|
*in the end 50 back stroke slow
|after the 50, you check your time, your goal is to swim exactly like the last 50m from the previous exercise. |
Between each 200 m rest 30 sec.
|5||4X200 freestyle, first 50 m swim fast and continue in your 75% aerobic pace |
in the end 50 breaststroke
|Your goal is to swim 1 sec faster than the previous exercise ( in the first 50 m.|
|6||4X50 freestyle |
send of time of 1:30, 95%
|your goal is to swim 2 sec faster than the first 50 m from your previous exercise.|
|7||200 freestyle with fins slowly breathing every 5 strokes|