(FOCUS = REMAINING HEALTHY)
OVER THE NEXT 6-8 WEEKS WE WILL BE INCREASING YOUR VOLUME AND ADDING INTENSITY. THIS IS A TIME WHEN THE ENDORPHINS BEGIN TO REALLY FLY AND ANXIETY OVER MISSED TRAINING SESSIONS INCREASES. YOU ARE WALKING A FINE LINE BETWEEN HEALTHY GROWTH AND INJURY…. BE CAREFUL - FOLLOW YOUR TRAINING PLANS/LISTEN TO YOUR BODY AND REMEMBER THIS IS A HOBBY
FATIGUE + RECOVERY = FITNESS
DAY # 1 – ASSIGNMENT = AFTER A 10 MINUTE WARM UP - ZONE 1
SET #1 : ACCELERATING 100’S – ZONE 1-4 – MAINTAIN TECHNIQUE
100 YDS SLOW/100 YDS FAST/100 YDS FASTER/ 100 YDS FASTER/100 YDS FASTEST
*MINIMUM REST BETWEEN 100’S/ FOCUS ON REACH/PULL AS SPEED INCREASES
SET #2 : RECOVERY SET – 300 YARDS – ZONE 1-2 – ALL TECHNIQUE
*REPEAT THIS SEQUENCE UP TO 4 TIMES/UP TO 3200 YDS
REMEMBER TO WORK WITHIN YOUR ABILITY. YOU HAVE WEEKS OF WORK AHEAD !
WE DO NOT EXPECT EVERYONE TO COMPLETE THE ENTIRE ASSIGNMENT.
DAY #2 – ASSIGNMENT = SPEED PLAY DAY – ZONES 1-4
TODAY IT IS ALL UP TO YOU... NO WHISTLE BLOWING....
NO PEER PRESSURE…FOR 1-HOUR YOU WILL PICK YOUR SWIM SPEEDS.
MIX IT UP..HAVE SOME FUN..SWIM REALLY HARD..THEN SWIM SLOW.
GET THE HEART RATE UP…TRY TO SWIM WITHOUT A BREAK!
JUST FOR TODAY – THROW CAUTION TO THE WIND…
SWIM FOR THE JOY OF AQUATIC MOTION !
*JUST FOR TODAY WE DO NOT WANT YOU TO THINK ABOUT TECHNIQUE
“FREE YOUR MIND AND THE REST WILL FOLLOW”
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