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Training Program
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Swimming
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Intermediate Open Water Swim Training
| Intermediate Open Water Swim Training |
Day 001 - WELCOME TO A NEW CHALLENGE
3,000 yards/meters nonstop. Record time.
Day 002 - GETTING STARTED
WARM-UP (W.U.): 500, 10x50's @ 10 secs rest, 800 pull, 4x50's kick @ 10 secs rest, fast.MAIN SET: 10x100's @ pace, 10 secs rest COOL DOWN: 500 easy
Day 003 - WEIGHTS
Dumbbells: 11 reps each of: alternate bicep curls, dual overhead extensions, tricep extensions, bench press. Next do 2 sets, 50 sit-ups. REPEAT ABOVE CIRCUIT THREE TIMES. Nautilus / Universal machine circuit: 11 reps of each machine @ max weight. Do all machines in a row, minimal rest. REPEAT ABOVE CIRCUIT THREE TIMES.
Day 004 - IN THE SWIM
W. U.: 500 swim, 5x100's (50 back, 50 free) MAIN SET: 500 (15 secs between each), 400, 300, 200, 100, 5x100's pace (10 secs rest) COOL DOWN: 3-500 yds.
Day 005 - WEIGHTS
Dumbbells: 11 reps each of: alternate bicep curls, dual overhead extensions, tricep extensions, bench press. Next do 2 sets, 50 sit-ups. REPEAT ABOVE CIRCUIT THREE TIMES. Nautilus / Universal machine circuit: 11 reps of each machine @ max weight. Do all machines in a row, minimal rest. REPEAT ABOVE CIRCUIT THREE TIMES.
Day 006 - SWIM DAY
W.U. 500 swim10 x 50's @ 10secs rest, 200 kick, 800 pull MAIN SET 5x100's @ 10 secs rest, 200 easy, 3x100's 10 secs rest, 100 easy, 2x100's 10 secs rest COOL DOWN 200 easy
Day 007 - RECOVERY
RECOVERY !
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