Wednesday, February 10, 2010

Just Keep Swimming

 I have a new addiction this winter. Swimming. A couple weeks ago I started a new program. 0 to 1650 in six weeks. I'm working my way up to swimming a mile straight. The ultimate goal in this is to sign up for a couple of triathlons this year. I've got my eye on a couple. In May there is the Tri for Joe at Coney Island. It would be a good first tri for the year since it's done in a pool, then in August there is the East Fork Triathlon.  

The program is below. If you want more info check out this link
  
WEEK one (Three Days):
4 x 100 yards (or meters)...rest for 12 breaths between 100s
4 x 50 yards...rest for 8 breaths between 50s
4 x 25 yards...rest for 4 breaths between 25s

total: 700 yards

(Your pool is 50 meters? Just add 2 50s instead of the 25s)
 
WEEK two:
200 yards...rest for 12 breaths
4 x 100 yards...rest for 10 breaths
between 100s
4 x 50 yards...rest for 6 breaths
between 50s
4 x 25 yards...rest for 4 breaths
between 25s
total: 900 yards

WEEK three:
400 yards...rest for 12 breaths
200 yards...rest for 10 breaths
4 x 100 yards...rest for 8 breaths
between 100s
4 x 50 yards...rest for 4 breaths
between 50s
total: 1200 yards


WEEK four:
600 yards...rest for 10 breaths
300 yards...rest for 8 breaths
4 x 100 yards...rest for 6 breaths between 100s
4 x 50 yards...rest for 4 breaths between 50s
total: 1500 yards
 

WEEK five:
1000 yards...rest for 8 breaths
4 x 100 yards...rest for 4 breaths between 100s
4 x 50 yards...rest for 4 breaths between 50s
total: 1600 yards
          

WEEK six (days 1 and 2):
1200 yards...rest for 6 breaths
3 x 100 yards...rest for 4 breaths between 100s
3 x 50 yards...rest for 4 breaths between 50s

(day 3)
1650 yards straight (equals 1500 meters)
total: 1650 yards!