Riverpool Workout.
When planning a workout for a swim - in - place RiverPool, use your heart rate as a basis to determine the type of workout you wish to do.... Aerobic, Aenerobic or Max Vo2..
To begin your workout - 4 min warmup strokes of your choice, rest 30 seconds.
Then swim 9 minutes take a 30sec rest, then 8 min - 7 min - 6 min - 5 min - 4 min - 3 min - 2 min - 1 min (resting 30 seconds between swims)
Finish with a 4 minute cooldown. This workout takes takes 58 minutes then a 2 minute calf stretch.
Todays 1000 meter workout.
300 m warmup varied strokes no complete breaststroke, arms only. No devices such as paddles, floats, fins, or kick boards.
500 m swimming, today all crawl
4 x 25 in 16 sec. on 30
3 x 50 in 44 sec. on 1:30
2 x 75 in ? no longer watching the clock on 2 min.
1 x100 holding form. Am I ever out of shape.
200 m very sloppy swim.
Day 2 - 1000 meter workout
200 Warm up 2 x 100, 25 Free, 25 Kick, 25 Arms only, 25 free, 10 sec rest
1 x 200 Free 20 sec rest
2 x 100 Free 20 sec rest
3 x 50 Free 20s rest
250 Cooldown
Day 3 - 1000 meter workout
300m Warm up 100m Crawl, 50m Catch up crawl, 50m Breast using dolphin kick, 50m Scull & flutter kick on the back, 50m Crawl.
500m Workout,
20 x 25m on 30 seconds, first 5 fly, next 15 crawl
200m cool down loosen up.
Day 4 - 1000 meter workout
250 warm up front crawl bilateral breathing.
500 meter work out
10 x 50m crawl on 60 seconds
250 cool down very loose.
Day 5 - 1000 meter Workout fins
WU with fins 150m Crawl and 50m crawl kick
600m with fins Crawl 6 x 100 on 1:50 descending times
200m Crawl cool down no fins
Day 6 - 1000m Workout Paddels only
WU 200 increasing to 75% speed
6 x 100 with 30 sec rest 85% speed
200 cool down last 100m no paddles
Day 7 - Day of rest. Always take a day of rest.
