Workout Move of the Week

As a person new to swimming you might want to know how often should I be swimming for exercise?
As a beginning swimmer you will probably find the greatest results from swimming three or four times per week for a shorter duration rather than trying to do a couple of long sessions. These shorter sessions will allow you to maintain your form throughout the workout rather than allowing fatigue to ruin your technique

This week we are featuring an endurance workout that anyone can fit into their workout.

Endurance

400M 800M 1200M
Warm-up Warm-up Warm-up
4×25 1×25, 1×50, 1×75 2×50, 1×100
Main Set Drill Main Set Drill Main Set Drill
2×25 Pull 2×25 Pull, 2×25 Kick 2×50 as 25 right arm, 25 left arm
2×50 or 4×25 kick
Ladder Ladder Ladder
25, 50, 50, 25 25, 50, 75, 100, 75, 50, 25 50, 100, 150, 150, 100, 50
Cool Down Cool Down Cool Down
2×25 1×75, 1×50, 1×25 1×100, 2×50

Terms:
Right Arm – right arm only – use a pull buoy keep your left arm extended and stroke only with your right arm.
Pull – using the pull buoy, concentrate on stroke mechanics and body position (i.e. maintain horizontal position in the water).
Left Arm – left arm only – use a pull buoy keep your right arm extended and stroke only with your left arm.
Kick – kicking only – can be completed on front or back with or without fins. I have found these drills to be the most useful when done without the flutterboard. If you do them this way, extend arms above the head and roll to your side to breathe.
Catch up using the pull buoy, complete the stroke with one arm before starting the catch with the other arm.

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