Note: If doing two rounds, use a buoy and snorkel on the first round swim on the second. One-Hour Workout: Endurance and Speed Swim Intervals Warm-upĥ-10 min. Full HD 1080p Countdown timer with finishing alarmIf you enjoy or find useful then please like, subscribe and if possible consider Donating /lyo. 12 x 25y into 3 x 100y.Ĭool down with 200y easy swim, mixing freestyle and backstroke. If you’re short on time or would prefer to shorten this workout, start the main set from the second round, i.e. The fourth and final round kicks off with the same set of 12 x 25, this time followed by 300y smooth pull, RPE 6/10.īe sure to maintain focus on stroke rate on the fast 25y repeats-fast swimming helps reinforce strong stroke mechanics-and keep that focus on form during the 50s, 100s, 150s, and 300 that follow each time. The third round again repeats the same 12 x 25y pattern, but follow it up with 2 x 150y at RPE 6/10 with 30 seconds rest after each 150. For lifeguard hours and more information on our swimming beaches, please visit the. The second round is 12 x 25y following the same rest and effort levels as above, but going into 3 x 100y at RPE 6/10 with 20 seconds rest after each 100. Aquatics Activities for swimmers of all ages at the Pool and Beaches. These are intended to be high intensity! Then go into 6 x 50y at RPE 6/10 taking 10 seconds rest after each 50. The first round involves 12 x 25y at RPE 9/10, really focusing on fast arm turnover/stroke rate, and taking only three to five seconds after each 25. If you’re doing just one round, use a snorkel and buoy.Īnd now for the main set-you’ll soon see a pattern here. One Hour Swim Challenge Individual One Hour Swim Challenge Team Form. If desired, this can be repeated twice, using a buoy and snorkel on the first round and straight swim on the second. British Long Distance Swimming Association One Hour Swim Challenge 2023. The prep set sees you gradually ramping up the effort, going from 2 x 100y at 7 out of 10 on RPE scale (Rate of Perceived Exertion) up to 2 x 50y at RPE 8/10 to 2 x 25y at RPE 9/10-all on 10 seconds rest. You’ll begin with a smooth warm-up of five to 10 minutes easy swimming, ideally mixing the strokes, not just freestyle. It’s also one of those workouts that can be pared back or added to, depending on your time, training load, and fitness. This week’s One-Hour Workout is a swim session that includes a little taste of everything: endurance work and speed intervals, as well as some technical focus. Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! 10 x 100, aiming to swim each 100 as fast as you did in the final 100 of the Prep Set.
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