Friday Evening Swim Workouts (2,000 yards)

Yesterday I was supposed to get a long run in, but my legs were so sore that I decided to do a pool workout. Swimming always helps to stretch out my muscles and get some cardio in, without the hard impact of running. After work I went to the CU Pool to do some laps. The CU swim team was practicing at the same time, so it added in some extra motivation (and also made me really conscious of my form and how much worse it’s gotten since my USS days.) My workout contained alotta backstroke, as I wanted to stretch out my chest and lats a little. It’s not a huge amount of yardage, but enough for someone who just wants to swim for some cross training.  (For Swim Workout # 1 go here)

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SWIMMING WORKOUT #2

WARMUP:

200 Yd. Freestyle

100 Yd. Free Kick

200 Yd. Backstroke

100 Yd. Back Kick

WORKOUT:

3 *100 IM Order (no free)  (50 Swim, 50 Kick)

2 Rounds:

3 *100 Backstroke for time (1st 100 – 1:45, 2nd 100 – 1:30, 3rd 100 – 1:20)

4*50 Alternate Free/Back 40 seconds each.

200 Lung Buster

(50 yds breathe every 3 strokes, 50 yds breathe every 5, 50 breathe every 7, 25 breathe every 9, 25 yds 1 breathe)

100 Warmdown

After my workout I was walking back to the locker rooms with my bag, looking at my instagram on my phone and walked into what I thought was the girls room. I took about 4 steps in before I looked up from my phone and saw a bunch of guys in different stages of undress staring at me. Turns out I had wandered into the guys locker room and the swim team was in there changing after practice. I muttered an awkward “Oh, this is the mens room” and walked out to the sound of guys cracking up. Whooopsiesss. Hopefully it just provided a good story and no one was actually offended.

As always, I remembered how much I love swimming. The silence of the water makes you really tune in to yourself and the way your body is moving. It also provides a good time to reflect on the day and any work problems I have going on. I think I might incorporate it weekly into my workouts, to help relieve my muscles while still working on my cardio. Gotta love swimming!

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Swimming Workout #1

I have a tendency to forget that swimming exists. Maybe it’s because it’s not as easy to do as running unless you have a pretty awesome house where you can just step out your door into a pool.

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You would think that for someone who spent 8 years of their life swimming 2-4 hours a day, every day and traveling from pool to pool all along the east coast every weekend, I would remember what an amazing workout it is.

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Prior to my ankle injury, I hadn’t been in a pool to workout in over 5 years. After I broke my ankle, it was the only form of cardio (just pulling, no kicking) that I could do. But once again, as soon as I could run again the pool was just a distant memory.

Until this week.

Last Wednesday morning I woke up to go for a run and my legs were killing me. They were so tight that I could barely extend them far enough for a full stride. I thought about going to yoga, but it’s not really my cup of tea, so instead I decided I needed a date with the pool.

The minute I jumped in and the cold water flooded over me, I remembered just how much I love to swim. Here are some reasons swimming is good for you:

1) It’s perfect for people with knee problems (or other injuries like, say, bum ankles)

2) It builds longer, leaner muscles compared to the more short and compact ones you get from weight-training.

3) It’s perfect for cross-training, as it can give your joints a break from the pavement pounding.

4) It increases flexibility

5) Strengthens your core, as well as the rest of your body.

6) It’s fun to channel your inner child and pretend to be a dolphin.

Here is the swim workout I did. It only took about 30 minutes, but left me feeling so much better.

SWIM WORKOUT #1

1*200 yd freestyle warm up

4*50 yd sprints with 15 seconds rest in between. 1st 25 freestyle, 2nd 25 butterfly

100 yard butterfly kick on back (really works the abs)

4*50 yd sprint with 15 second rest in between 1st 25 freestyle, 2nd 25 backstroke

100 yard back kick

Repeat the 4*50s and 100 kicks again

200 yd “Lung Buster” – First 50 breathe every 3 strokes, 2nd 50 breathe every 5 strokes, 3rd 50 breathe every 7 strokes, last 50 breathe every 9 strokes first 25, then swim the last 25 butterfly breathe every 2 strokes.

Warm down 150

TOTAL: 1,650yds (swimmer’s mile)

Obviously adjust to your own personal skill level. I was a swim instructor and swim coach for 3 years as well, so if you have any questions ask away and I’ll try to help!

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