Swim workouts 3/3 to 3/9

Sweet and simple this week!

Workout #1

Group A	Group B	Description	Distance
200 swim, 200 kick, 200 scull/pull by 25's	100 swim, 100 kick, 100 scull/pull by 25's	Warm up	600/300
6 x (300 swim + 50 kick no board) w/30 SR	6 x (150 + 50 kick) w/30 SR	Swim is done at LT effort (zone 3 or level 4)	2100/1200
800 pull, every 4th 25 is scull w/paddles	400 pull, every 4th 25 is scull w/paddles (or without)	Smooth effort, but use the paddles to get a feel of the sculling motion	800/400
			3500/1900

 

Workout #2

400 easy swim	200 easy swim	Warm up	400/200
400 swim	200 swim	First 150 is long and smooth, pick up last 250. B group, first 50 is long, pickup last 150	400/200
2 x 50 back + 2 x 200 free w/20 SR between all	2 x 25 back + 2 x 100 free w/20 Sr	Focus on good technique with the back, and then when doing free first ½ is long and smooth, then pick up the pace to hard effort for the last ½	500/250
2 x 50 back + 4 x 100 IM	2 x 25 back + 2 x 100 free	All w/20 SR – focus on long strokes for all, keep HR below L3	500/250
150 easy	100 easy	Loosen up	150/100
6 x 125 Pull w/paddles w/20 sec rest	6 x 75 pull w/paddles w/20 sr	Good steady effort	750/450
8 x 25 fast! w/40 SR	4 x 25 FAST w/40 SR	FAST Free!	200/100
200 easy cool down	100 easy cool down	Throw some drills in here	200/100
			3100/1650

Rob’s Question

What is multi-planar core training? It seems that even as Triathletes or just Runners we have a tendency to only move in one plane (or direction) and that is straight ahead. We do very little of the kind of training that works the whole body, or even better we seem to have not been able to keep our stabilizing muscles strong – the ones where when you plant your foot down while running that our body can be stabilized and not twist/rock/roll and totally screw up our body.

We really need to focus not only on the abdominals and back, but also the hip flexors, and primarily the Gluteus Medius. Here is a link that you can read a bit more as long as you don't mind the blatant advertising. http://www.sportsinjurybulletin.com/archive/core-strength-training.html

Multi-plane core exercise can be anything from throwing a medicine ball around with a friend, to going down into lunge position and reaching sideways with arms, to standing on one leg and holding small weights and working on the arm motion of running.