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Heatherian Tidbits...

Friday, 03 October 2014 06:10

By Heather Lendway (heatherlendway.com)

Now that most of us are moving into the off season you may have started thinking about what you’d like to work on for next year. Or maybe you’re still enjoying some down time and just getting back into the swing of things. No matter what you’re up to, I thought I’d share some tidbits of swimming workouts to help add some variety to your routine.

1. Quick Yardage
Here’s a great set that you can do when you’re low on time but need to get in a decent amount of yardage. It’s called a loco, typically I’ll do this sequence:  ...

1-1-2-2-3-3-4-4-4-4-3-3-2-2-1-1. Those are lengths of the pool, totalling 1000 yards (or meters). For each pair of numbers, the first number is fast/above threshold while the second number is easy/moderate/recovery. You swim continuously through the sequence of numbers, so there’s no rest but active recovery is built into the set. The great thing about this workout is you can adjust the sequence and only go up to 3’s or make it longer and go up to 5’s. You can also instead do sets of 3, i.e. 1-1-1-2-2-2-3-3-3 and so on. In that scenario the first number is fast, the second is moderate and the third is easy. These sets are great because you can make them as long or as short as you’d like and they’re sure to get your heart rate up.

2. A Challenge...READ MORE