What is Workout Wednesday?
Sometimes we find ourselves in a bit of a training rut – swimming largely the same workouts day after day. Falling into this pattern not only reduces our motivation to stay on track, it also means we can fall into the trap of adaptation (something we’ll cover in a future post), miss opportunities to work on our technique and more.
To keep things fresh and help our users stay on target with their goals, Swim.com has an unlimited repository of “Workouts” where you can create, discover, share and download workouts that are tailored for you. Head over to the Android and Apple app stores to download the Swim.com app and check it out!
Meet Jarrod Shoemaker
Working on Warmups – by Jarrod
Most people think of a warmup as something to coast through or cut short. But the warmup is an integral part of a swim to get you ready to swim the main set.
I break warmups into two parts:
- Activation and Drills
- During this phase get the feel of the water, how your body is feeling.
- Activate legs during the kick phase
- Focus the drills on what you need to activate or work on. I included a few samples below.
- Heart Rate Set
- The goal is to transition from easy swimming to the main set.
- I use build or descends to get the body transitioning.
200 drill (25 left arm only, 25 right arm only, 50 catch up, 25 head up, 25 fist drill, 50 swim)
6 x 50 descend 1-3, 4-6 on :10 rest
3 x 200 aerobic form focus on :15 rest
4 x 100 build on :10 rest
200 pull focusing on form
4 x 25 alternate fast/easy on :40 seconds
200 Warm Down