I've been joining my mom for water aerobics one night a week and making a real night-off out of it by lane swimming for 45 minutes first. I crash into bed afterwards (at least when Emery feels like going down easy haha). Usually either my husband or one of my parents will let me sneak off to the pool for a longer, more relaxed swim workout like this one I shared 1 or 2 other times in the week, but I like to really pick it up and pound this out before water aerobics:
250m Warm-up (50 frontcrawl, 50 breaststroke, 50 backstroke, 50 kick, 50 breast)
200m Easy (50 frontcrawl, 50 breaststroke, 50 backstroke, 50 kick)
250m Frontcrawl @ race pace
50m recovery kick
200m Frontcrawl @ slightly faster than race pace
50m recovery kick
150m Frontcrawl @ near-sprint
50m recovery kick
Sprint set: 5 X 100m Frontcrawl @ 1:45 with 50m kick between every 100
Stretch
Total Distance: 2000m = 2 km = 80 lanes
This work-out is more speed and frontcrawl focused, but quite similar to the one hour one.
xo.
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