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3000 meter YMCA Aquatica swim

06 Aug

My very first workout doing Gerry Rodrigues Tower 26 YouTube video workout.  I basically cut 25% off the workout due to time constraints.

“I am an open water swimmer!”

90 minute workout at least one a week
To become a 20-25 minute miler

Warm-up 20 minutes doing various things
10 minutes easy swimming
10 minutes doing some technical things

  • Snorkel
  • Pool buoy, wet weather
  • Some light kicking
  • Ankle bands
  • Hands above your head
1) Main swim set 2×500 about an hour long
  • Put on pool buoy, snorkel, ankle bands
  • 2×250 broken into quarters 20 secs rest
  • Progressing output 70-75-80-85-max
2) 5×100 on the fastest interval you can go on 80-85% heart rate the whole way Shit and go miserable

3) 2×500 pulling with buoy and snorkel bring heart rate back down.

  • 30 sec break between each one
  • Focus on mechanics
4) 5×100
  • 30-60 seconds break
  • 90% output the whole way super fast
 
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Posted by on August 6, 2013 in Daily Training Log

 

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