I am happy to share a couple of swim workouts with you from Joy R. Miles (you can connect with Joy on Instagram: @fitness724 and check out her blogs: afroenduranceathlete.blogspot.com and chefjoyardee-and-tinykitchencreations.blogspot.com
Joy’s favorite swim workouts are the 5-4-3-2-1 workout and the 10-9-8-7-6-5-4-3-2-1 workout. #1 consists of the following:
5 x 100
4 x 200
3 x 300
2 x 400
1 x 500
For a total of 3500 yards/meters. For variety with the 4x200 set I will start out with:
200 band, pull buoy and paddles
200 paddles and band
200 band only
200 no toys
#2 workout (10-9-8-7-6-5-4-3-2-1) is as follows:
1000
900
800
700
600
500
400
300
200
100
For a total of 5,500 yards/meters. On the evens, pull buoy. On the odds, working on speed, incorporating mixing other strokes within that set or drill sets of your choosing.
The rest interval is usually in between 10 to 20 seconds depending on the swimmer.
Let me know how you like Joy’s workout!
Friday I’ll be back with more Blueseventy goggles to give away as well as some drills for the recovery part of your freestyle stroke.
Band means a band around the ankles. It's an advanced swim drill which forces one to really press on the front end of their body to keep their back end up AND it forces a swimmer to address the Fishtailing in their stroke by maintaining a wide entry.
If you are more of a beginner or intermediate swimmer, I would skip the band part.
What does band mean?