January has hit, and we can all feel it! Every year this is a confusing time because I am supposed to feel motivated for the year ahead, and yet I am still completely exhausted from the holiday season. However, life must go on, and we have goals to hit.
Back at it
Today was the first day back in the water for my swimmers in the new year. I wanted to push them while still keeping in mind that we are all coming off of break. We have some pretty big meets coming up in January, and this workout seemed to be perfect for what we needed.
* I am going to give time suggestions based on what I used for my swimmers, but feel free to adjust as needed.
WARM UP:
200 freestyle
100 backstroke
100 breaststroke
4 x 25 Fly
4x 50 Kick (with board or on your back)
4 x 50 Pull (with or without paddles)
LONG PYRAMID –
6 x 50 Choice stroke – Pace down/ sprint back with good finish -50 sec/ 1 min.-
5 x 100 Non Freestyle (any other stoke) – 1:40/1:50/2:00 –
2 x 200 Freestyle working on long strokes and good flips – 3:15/3:30/3:45 –
5 x 100 Non Freestyle (any other stoke) – 1:40/1:50/2:00 –
6 x 50 Choice stroke – Pace down/ sprint back with good finish -50 sec/ 1 min.-
Cool Down
100 easy choice swim
adjust to fit your needs!
The best part of this workout is that it can easily be adjusted to meet your needs. It would be pretty simply to throw in another 200 or a couple more 50s. You may also want to add in a longer cool down (ours was short based on time and I was trying to keep it at 3000 exactly.)
