It can seem daunting, getting back in to shape in the New Year with all the other things you’ve promised yourself you’ll be doing. Short consistent workouts are the best way to get in to a routine, as they’re easy to maintain and produce the best physical results. A 45 minute swim, 2 to 4 times a week, raises your heart rate and activates your circulation, both required in order to maintain in good health.
Here is my suggested set to help you jump start your New Year swimming:
- 300 warm up
2 x laps: work your heart rate up to an aerobic pace, switch strokes, and stretch out - 200 kick
8 x laps: let your hips, knees and ankles loosen, allow your joints to flex and bend. Kicking tends to be everyone’s least favorite exercise but it targets your hips and thighs, so embrace it - 100 scull
4 x laps: Scull drill, reference my Scull Drill Video. Our shoulders and neck get stiff, this side to side motion opens up your rotators, preparing you for stroke work - 300 IM
3 x laps of each stroke: 1 lap drill, 2 swim laps. Check in with various stroke motions. In butterfly you use your shoulders more, in backstroke your legs, in breaststroke emphasis is on the glide and in freestyle you work your chest - 200 IM swim
2 x laps of each stroke: switching strokes creates…
