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This
newsletter contains three ways to accomplish the Ready,
Set, Go - Sprint 8 Workout in the pool. This information
is provided by Bill Lauer, former University of Tennessee
Prof. and Assoc. Dean at the School of Architecture. Bill
uses these workouts to prepare for Senior Games competition.
Swim
Sprint 8 Workout #1
8
sets
75 yds. moderate free style on 1:30
50 yds. free, build the tempo on 1:00
25 yds. free, sprint on :30
Swim
Workout #2
This
set is done in a 25 yard pool with swim fins on.
One set consists of the following:
a
25 yd. underwater kick and a 25 yd swim sprint (total of
50 yds.) on 1:10. a 50 yd. easy swim (with fins) on 1:10.
Repeat
the above set seven more times, progressively getting faster
on the 25 yd. swim sprint.
In
addition to the two previous Sprint 8's, I am sending a
couple more along with variations which allow for different
skill levels.
Swim
Workout #3
Bill
calls this workout the"Double Descend" series.
(A) Basic version:
75 yds. easy freestyle on 2:00
3 x 25 yds freestyle on :40 begin at moderate pace and descend
1 to 3. Don't start out too fast or you won't be able to
properly "double descend".
75 yds. easy freestyle on 2:00
3 x 25 yds freestyle on :40 these 3 are swum faster than
the first three i.e., #4 faster that #1, #5 faster than
#2,
and #6 faster than #3.
75 yds. easy freestyle on 2:00
3 x 25 yds freestyle on :40 these 3 are swum faster than
the previous three, with #7 faster than #4, etc.
75 yds. easy freestyle on 2:00
3 x 25 yds freestyle on :40 these 3 are swum faster than
the previous three, with #10 faster than #7, etc.
(B) Intermediate version:
Same as above but the easy freestyles are 125 yds. on 2:30
and the 3 x 25 yds. are 1 breaststroke, 1 backstroke, and
1 butterfly. Within the set of 3, the back is swum faster
than the breast and the fly faster than the back.
Again, each successive set of breast, back and fly is faster
than the previous set. Can substitute free for fly if not
a reasonable butterflyer.
(C) Advanced version:
Same theory as (B) except the easy freestyles are 200 yds.
on 3:30 followed by 3 x 50 yds. on 1:10. The 50's can be
all freestyle or one each of breast,back and fly.
4. The "Breathe Down" series. A good anaerobic
set.
(A) Basic
8 x 25 yds. free on 1:00 with following breathing pattern:
#1 take 7 breaths
#2 take 6 breaths
#3 take 5 breaths
#4 take 4 breaths
#5 take 3 breaths
#6 take 2 breaths
#7 take 1 breath
#8 zero breaths
(B) Intermediate - on 1:00
8 x 25 yds., odd numbers are swum freestyle and even numbers
are fly:
#1 - free in 3 breaths
#2 - fly in 3 breaths
#3 - free in 2 breaths
#4 - fly in 2 breaths
#5 - free in 1 breath
#6 - fly in 1 breath
#7 - free in zero breaths
#8 - fly in zero breaths
(C) Advanced - on 1:00
8 x 25 yds., odd numbers are swum freestyle and even numbers
are fly. Do all eight without breathing. Important to have
a good warm-up and perhaps do a few "breathe downs"
to get acclimated before doing this set.
The
Senior Games offers many events, and one just right for
you. For more Senior Games information click www.nsga.com
Have
a great day!
Phil
Campbell, M.S., M.A., FACHE
Author Ready, Set, GO! Synergy Fitness for Time-Crunched
Adults
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