1st Swim practice of the Community College season
Overview
This is complete workout for the first day of practice at Modesto Junior College.
It gives the sets and the total yards for the workout.
First day Swimming 2021 (practice #1)
Warm up: do the swim/pull/pull twice
300 swim
200 pull with buoy
100 kick with board 1200 Yards Building endurance
12x 25 SSP :40 SSP= Standard Sprint Pattern: By 25’s- 1) build the length, 2) Blast (half hard-half easy, 3) Sprint, 4) Easy
300/1500 Yards Building Heart Rate
10x 100 choice 1:30
1000/2500 Yards Highlighting endurance
12x 50 #1-4 swim, #5-8 pull, #9-12 kick 1:00
600/3100 Yards
4x 200 IM, Free, Choice, Free 3:15
800/3900 Yards Building Endurance
6x 50 1:20 321 320 breathes (these numbers are the breathers you are allowed by 50)
300/4200 Yards Highlighting Lung capacity
12x 25 drill 300/4500 Yards Highlighting Muscle memory
Warm down:
200 cool down (8 easy lengths)
200/4700 Yards Highlighting Recovery
- Each length of the pool is 25 yards. All sets are based on numbers that are devisable by 25. Exp- 50 equals 2 lengths of pool, 100=4 lengths, 200=8 lengths.
- All sets are based on time intervals: :40=40 seconds, 1:20=1minute and 20 seconds. This is considered interval training- is a type of training that involves a series of high intensity workouts interspersed with rest or relief periods. The high-intensity periods are typically at or close to anaerobic exercise, while the recovery periods involve activity of lower intensity.
- 4700 yards = 188 lengths of the pool