SWIMMING

As someone who enjoys the occasional triathlon - I do not swim nearly as regularly as I should.

There are a number of reasons for this - but the biggest reason is that I am quite possibly the slowest swimmer on the planet. I like to refer to myself as the sea-sloth. Would swimming more regularly help me gain some speed? Novel concept!

Anyway - when I do go for a swim - it sometimes helps if I have a workout written out (and stored in a plastic bag so it doesn't become an illegible pile of mush - made that mistake once or twice). 

However - all of the swim workouts I find online are written for and by people who swim in normal sized pools - not people who live in Manhattan are are stuck swimming in 15 and 17 yard pools that are the aquatic equivalent of a hamster wheel. 

These are for my fellow small-pool-swimmers.

Please keep in mind that I am incredibly unqualified to give any sort of swimming advice.

Sincerely, 
Sea Sloth

Swim Workouts for Small Pools
 
 
swim4.jpg

1725 Yards Total

*15 Yard Pool

17 Lengths/255 Yards Warm-Up
7 Lengths/105 Yards Counting Strokes

1 Length/15 Yards Count Strokes
1 Length/15 Yards Relaxed
*Try to decrease stroke count each time
x 10

34 Lengths/510 Lengths focused on a long, stretched out stroke

1 Length/15 Yards SPRINT
1 Length/15 Yards SLOW - count strokes
x10

17 Lengths/255 Yards Cools Down 

 
swim2.jpg

1725 Yards Total

*13 Yard Pool

17 Lengths/221 Yards Warm Up

8 Lengths/104 Yards alternating left and right side breathing
:15 Rest
4X Total

2 Lengths/26 Yards breathing every 6th stroke
4 Lengths/52 Yards breathing every 5th stroke
5 Lengths/65 Yards breathing every 4th stroke
7 Lengths/91 Yards breathing every 3rd stroke
2X Total

7 Lengths/91 Yards breathing every 3rd stroke
7 Lengths/91 Yards breathing every 5th stroke

2 Lengths/26 Yards SPRINT
2 Lengths/26 Yards slow
:15 Rest
X4

14 Lengths/182 Yards Cool Down 


 

 
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1810 Yards Total

*15 Yard Pool

2 Lengths/30 Yards FAST
2 Lengths/30 Yards SLOW
:15 Rest

2 Lengths/30 Yards SLOW
2 Lengths/30 Yards FAST
:15 Rest

2 Lengths/30 Yards FAST
2 Lengths/30 Yards SLOW
:15 Rest

2 Lenghts/30 Yards SLOW
2 Lengths/30 Yards FAST


4 Lengths/60 Yards In :60 


2 Lengths/30 Yards SPRINT
:10 Rest
x4

1 Length/15 Yards SPRINT
:05 Rest
x4


3 Lengths/45 Yards flutter kick with board slow
3 Lengths/45 Yards flutter kick with board medium
2 Lengths/30 Yards flutter kick with board FAST


8 Lengths/120 Yards Easy
3 Lengths/45 Yards Flutter Kick Left
3 Lengths/45 Yards Flutter Kick Right


2 Lengths/30 Yards breathe left every 4 strokes
2 Lengths/30 Yards breathe right every 4 strokes
4 Lengths/60 Yards bilateral breathing every 3 strokes


10 Lengths/150 Yards Comfortable
:15 Rest

8 Lengths/120 Yards Comfortable
2 Lengths/30 Yards breathing every  9 strokes
:15 Rest

7 Lengths/105 Yards Comfortable
3 Lengths/45 Yards breathing every 7 strokes
:15 Rest

5 Lengths/75 Yards Comfortable
5 Lengths/75 Yards breathing every 5 strokes
:15 Rest

4 Lengths/60 Yards Comfortable
7 Lengths/105 Yards breathing every 3 strokes
:15 Rest


7 Lengths/105 Yards Cool Down

 
 
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1500 Yards Total

*25 Yard Pool (LUXURY in NYC - can be found at Equinox, 92Y and Asphalt Green)

100 Yards/4 Lengths - Warm Up

100 Yards/4 Lengths - Counting strokes and trying to stay consistent

2 Lengths/50 Yards
:30 Rest
2 Lengths/50 Yards
:30 Rest
2 Lengths/50 Yards
:30 Rest
2 Lengths/50 Yards
:30 Rest

100 Yards/4 Lengths - Counting strokes and trying to stay consistent

100 Yards/4 Lengths

100 Yards/4 Lengths - Breathing every 4th stroke

100 Yards/4 Lengths - Breathing every 2nd stroke

1 Length/25 Yard Sprints
:30 Rest
x8 (8 Sprints Total) 

100 Yards/4 Lengths - Counting strokes and trying to stay consistent

1 Length/25 Yard Sprints - as few breaths as possible
:30 Rest
x4 (4 Sprints Total)

100 Yards/4 Lengths - Counting strokes and trying to stay consistent

1 Length/25 Yards - Right side kicking
1 Length/25 Yards - Left side kicking
1 Length/25 Yards - Right side kicking
1 Length/25 Yards - Left side kicking

2 Lengths/50 Yards - no kicking

2 Lengths/50 Yards - hands in fists 


 

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