Swim Workout #15 Category: Intermediate Workout Goal:Improve kicks and timing Total Distance:1800 mtrs 400 mtrs freestyle warmup (choice of strokes) 200 mtrs crawl alternating lengths of pull and kick (on the first 25 pull only, on the second 25 kick only, repeat -- do not use a kick board) 4 x 100 mtrs flutter kick around (one length each of kicking on stomach, left side, right side and back -- ok to use kick board) 4 x 50 mtrs crawl, resting :15 between (count 3 kicks per arm stroke) 2 x 100 mtrs IM kick only (with or without kickboard) 400 mtrs freestyle warmdown (swim choice of strokes slowly) Notes: On the 200 mtrs alternating pull and kicks, do not use a kickboard. Instead hook your thumbs together and hold them out in front of you with face in the water. Lift face out of the water to breath as needed. This workout is a total of 1800 mtrs and 700 of those mtrs are kicking. With the exception of the IM kick drill, it is ok to use swim fins if you like. Swim fins can help to strengthen your leg muscles by adding resistance and making your muscles work harder. You do not have to use swim fins though and the swim drills are sequenced so that you alternate some swimming with kicking. Please consult your doctor before beginning any type of training program.
Posted on: Thu, 25 Jul 2013 14:26:14 +0000
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