Weekly Work Out #1

In Uncategorized by Charlotte OBeirne

Get yourself out there – just do something – you will feel better I promise

With no wall to turn on or pace clock at the pool the following distances may be ambiguous. There is no need to be exacting but mixing things up instead of a long steady swim will be good for you!

Session 1 – get moving

If you have a tempo trainer, or a watch with a timer set tempo trainer to beep on mode 2 every 5 minutes –
Swim 5mins nice and easy
Swim 5mins – 20 strokes easy, 20 stroked medium, 20 strokes hard – back to easy and repeat until it beeps again
Swim 5mins – Breathe 3 – 10 breathes, breathe 5 for 10, breathe 3 for 10, breathe L for 10, breathe R for 10 
Take beeper out and swap to 2 minutes.
Swim 5 rounds of 2 minutes hard, 2 minutes easy recovery, – float on back during easy time
2 minutes of another stroke
2 minutes dolphin along the shore
2 minutes easy home
Repeat any of the above if you have time and inclination.

Session 2 – where is your head at?

Swim 5mins nice and easy
Swim 5mins – Bring awareness to your head – what do you see when you exhale and when you breathe in?. Is is the same on each side? Do you look at the sky, or across the water? Do you look forward to your hands or down to the bottom – know what YOU do.

Swim 10 x 1 min – 1 min chin in  – like you are standing tall about to do a Pilates class, then one minute relax, revert to normal x 5.
Swim 10 x 1 min – 1 min looking across the water as you inhale – not the sky. Ideally if 12 is out the top of your head, 6 is out your clacker, look to 4pm  – then one minute relax, revert to normal x 5.
Swim for 10x 1 min trying to make 4 o’clock your normal –repeat through one minute slow, one minute medium, one minute faster
2 minutes easy
2 x in and out – Start 15m from shore – swim hard into shore, keep swimming until your hand kits the bottom, stand and run/walk up the beach, turn around and go back out to starting point. Rest That’s 1 – do that a few more times with 30 seconds rest between each.
2 minutes easy home
Repeat any of the above if you have time and inclination.