This was a bad heart day with my heart rate jumping to 180 immediately and doing some flipping around so I took it easier today. Slow pace, lots of rest, alternating lengths between freestyle and breast stroke.
4 x 50m warmup
4 x 300 m
1 x 200 m
Total: 1600m. Time: 60 minutes
200 warm up (50m technique, on side, six kicks, roll to other side)
4 x 25m Max! on 3 min.
4 x 25 Max! on 2 min.
4 x 25 Max! on 3 min
2 x 50 Max! on 2 min.
4 x 50 Max! on 2.5 min.
4 x 50 Max! on 3 min.
5 x 100m on 3 min. Moderate.
150m warmdown
Time: 63 min. Heart rate near 160 and needed all the time intervals to get it down to 120-130 before repeats. No irregularity or arrhythmias. Just the super pounding today.
Getting back in the water after four months. I’m in week 2.
4 x 50 warm ups.
300, 250, 200, 150, 100, 50 – all at fastest possible base. Heart rate down to 120 between determines time to begin next length.
3 x 200 – Fastest base minus 10
50 warm down.
——– 40 minutes for workout. It was a good day. No arrhythmias or irregular heart beats.
I got permission from Coach Chris Coraggio yesterday to publish his workouts here. The only stipulation he added was that he is not responsible if they don’t work for you!
300 m warmup
3 10 minute swims @ race pace (one minute rest between)
7 minutes of 25 m (5 sec rest) at faster pace than the 10 minute swims.
100 cooldown
Total 2250 meters
We got a couple minutes rest between the first two ten minute swims because Chris had some explaining to do for the Triathletes. We didn’t get started right on time, either.
Warmup 250
Ten minutes of kicking on back, 25/5 sec rest/increase speed within 25
20 min of technique strokes with forearm paddles 10 sec rest
a. 100 with paddles
b. 200 without
12 min 100′s easy, strong technique, 5 sec rest
Warmdown 100
Total meters today 1,600
