I wrote out the workout, taped it to my water bottle, and headed off to the pool feeling like a real swimmer.
Watch out, y'all.
HERE IS THE BREAKDOWN.
Warm Up 5x100 with 10-20 second rest
What it means: Swim 100 yards (2 laps), rest 10-20 seconds, repeat 4 more times.
The goal: Get the blood moving through the muscles and loosen up the joints to get ready for the workout.
How I did: I warmed up.
Typically, that's about half my regular swim workout.
Form drill 6x50 with 20-30 second rest
What it means: Swim 50 yards (1 lap), rest 20-30 seconds, repeat 5 more times.
The goal: Improve technique which will lead to faster swimming
How I did: Since I have no idea how my form is, I just went with the usual swimming deal: move my shoulders, kick from my hips, work on bilateral breathing...and then essentially forget everything as I try to concentrate on it all.
While working on said form, I got whacked mid-thigh by another swimmer...who was not even in my lane!
I wasn't even mad, I was impressed.
Main set 10x100 higher effort than steady swimming with 10-30 second rest
What it means: Swim 100 yards at near lactate threshold, rest 10-30 seconds, repeat 9 more times.
The goal: Increase effort to 90 percent maximum range. In other words, swim as hard and as fast as possible without drowning.
How I did: I did not drown.
I was like an iceberg: lots going on under the surface but barely anything to see from above.
The further I got into my set, the more I struggled to keep track of my laps. I had to calculate how many total laps I would be at once I was done with the set, including the warm up and drill. Then I had to look at my watch to see how many laps I had actually done, and figure out how many were left.
I don't do math well at the best of times. This was not the best of times.
Kick drill 1x100 kicking
What it means: Kick only, I assumed with a kick board.
The goal: Don't ignore kicking.
How I did: I
Kicking is hard.
Cool down 1x100 easy swim
What it means: Swim as effortlessly as possible.
The goal: Cool down.
How I did: This was very interesting as my body felt pretty floaty, but otherwise it was just a normal couple of laps.
At the end of it all I had swum 1950 yards, or 1.107955 miles (I looked it up). Which is a lot for me.
And it took me an hour.
So, who knows some good swim workouts for someone who only wants to do front crawl/freestyle??
UPCOMING POSTS: YOGA, RUNNING, MORE RUNNING