Swimmer Type: Earn Your Turkey or Swim it Off?
Thanksgiving is almost here and there are some super important decisions to be made. Do you swim then eat? Or eat then swim? Or maybe for that extra indulgence do you do both?
I personally prefer to earn my turkey. Training the day after Thanksgiving never fails to feel like I am swimming with a stomach full of bricks. Sure, I feel better when I am done, but it is an uncomfortable struggle. Besides I would rather spend the day after Thanksgiving getting trampled at the mall by uber-aggressive bargain hunters...just kidding of course. I would honestly rather spend it with my family. We have traditions to uphold. Watching football and making Christmas crafts. The day after Thanksgiving to us has long been known as "craft day."
So what would you like to do? Earn your turkey or swim it off? I will outline two staggering workouts to make sure you feel like you have either earned it or worked it off this year. Don't be afraid to modify, remember everyone has a different ability level!
Pre Turkey Dinner:
Warm-Up
5 x 200's Swim-Kick-Pull-IM Drill-IM Swim
Mini IM Ladder (Take 10 seconds rest between)
25 fly
50 fly
50 fly/25 back
50 fly/50 back
50 fly/50 back/25 breast
50 fly/50 back/50 breast
50 fly/50 back/50 breast/25 free
200 IM fast for time!
Ascendor Pull Set (bring your heartrate back down)
16x50's Pull
4 @ :45
4 @ :50
4 @ :55
4 @ 1:00 (relax)
200 Easy scull/kick by 25
The Gut Buster (main set)
Repeat 6 times with a 200 recovery after round three
All distances are on the same interval start at your level. I will take :45 as a go place for myself.
25 free
50 free
75 free
Descend the 75's 1-3 and 4-6. Use the 25's to recover and the 50's to build If you want to utilize fins, be my guest, but you better burn up those legs!
Warm Down
20 x 25's @ :35 and Up
Odds freestyle, evens backstroke. Match your cyles/stroke count. ie if you take 8 cycles on the first 25 of freestyle try to take 8 cycles on the 25 backstroke.
Total Yards: 4600
Post Turkey Gorging (a little different type of workout here)
Warm Up
300 Swim-200 Drill-100 Choice
800 Pull w/Snorkel - every 4th 25 strong, wake up!
2 x 400's 100 swim-100 kick-100 swim-100 kick - First 100 and last 100 strong!
4 x 200's Negative split, second 100 must be faster than your first. Bonus points for descending 1-4!
8 x 100's No freestyle but same pattern as the first 800. Last 25 stop and take 5-10 seconds rest and SPRINT!
16 x 50's Alternate one easy, one fast, this is your LAST SET!
Warm Down, Pass Out :)
