• Week 1
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    • Day 22

    BIKE
      SWIM
      • Time: 12m
      • Distance: 400.00 yards
      • This week you will begin to incorporate freestyle into your swimming set. You are also going to eliminate the 'sidestroke' as your 'easy' stroke as it's not a symmetric stroke at all. This leaves the breaststroke and the backstroke as your 'rest' stroke/can do-all-day' stroke.
      • The premise of the next several weeks of swimming will be to gradually add-in 25's of freestyle and taking away 25's of your 'rest' stroke. At the end of the plan, you will be doing 400 yards/meters of straight freestyle. You will also work on taking shorter and shorter rest breaks after every 25 yard or meters (typical length of pool).
      • This workout I want you to do is 150 yards/meters of your 'easy' stroke with 30 seconds of rest between 25's. (6x25 with 30 seconds rest between)
      • Then do 25 of freestyle taking 60 seconds of rest (1x25 with 60 seconds rest after)
      • Do another 150 of your 'easy' stroke with 30 seconds of rest between 25's. (6x25 with 30 seconds rest between)
      • Then do 25 of freestyle taking 60 seconds of rest (1x25 with 60 seconds rest after)
      • Finish off with 50 of your easy stroke (2x25 with 30 seconds rest between)
      • Knowing that seconds = " and minutes = ' we can then rewrite this workout as:
      • 6x25 easy stroke with 30" rest between intervals
      • 1x25 freestyle with 60" rest after
      • 6x25 easy stroke with 30" rest between intervals
      • 1x25 freestyle with 60" rest after
      • 2x25 easy stroke with 30" rest between intervals
      • This is how we will represent workouts in the future.
      RUN