I anticipated the response I would receive from my Masters swim group last night when I gave them sets with max efforts.  There was eye-rolling, mouth-gaping and all out groans.  So, in reading this article published in the NY Times June 25, I felt vindicated if not relieved that at least I had science to back up my training protocols.  http://well.blogs.nytimes.com/2014/06/25/for-fitness-push-yourself/?_php=true&_type=blogs&_php=true&_type=blogs&ref=todayspaper&_r=1&

These max efforts do not have to be long - Tabata intervals typically last 60-90sec. but they have to be intense and uncomfortable - very uncomfortable.  And, they don't have to be a part of every workout - you can include them in your swim/bike/run schedule 1-2x per week and you can even do them in the gym as part of your strength training program.  Build them into your schedule gradually and consistently. 

Everyone, from athletes to fitness enthusiasts to those looking to stay one step ahead of the grim reaper can incorporate these short bursts of all-out efforts to their training and experience the physical and mental benefits.

Swim workout
600yds. done as 100yds. swim/50yds. fast kick
6 x 50yds.  odds = swim strong      evens = easy choice
6 x 125yds. done as 50yds.easy swim/25yds.max effort/50yds.strong
6 x 100yds. strong on an interval that gives you 10sec. rest
4 x 25yds. kick max
4 x 50yds. done as 25yds. kick easy/25yds. swim max
4 x 50yds. easy kick






 


Comments

01/16/2017 9:01pm

nice

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04/17/2017 5:47pm

When I was in my second year in college, we had our swimming classes. I felt excited and really scared at the same time during those days. I am not a good swimmer, you see, but I am really eager to learn. Luckily, at the end of the term, I learned the basics of swimming and of course I passed the class. The most important thing for me, however, is the fact that those swimming workouts helped me lose weight. I was really happy that time actually. Unfortunately, I can't continue what I had started doing because I don't have time anymore and the budget to enroll myself in some other swimming classes.

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    I have spent the last 30 years helping individuals to their goals, whether it be crossing a finish line with a PR, eating better or, simply finding the 20 minutes daily they desire to exercise.

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