6 Week Swim Challenge - Workout Wednesday

W2B2

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.