Archive for December, 2006

Beginning Swimming Workout #3

Dec 27th, 06 / 0 Comments

This is the workout I did today. I was late to my workout and didn’t want to jump in the middle of the Masters workout, so I used this instead. It will look familiar and is consistent with the other two workouts I have posted – just a little longer. I completed this workout in about 45 minutes.

***Warm Up*** 450/450

3 x 150 yards – 1 Swim, 2 Kick, 3 Pull

***Kicking Set*** 300/750

1 x 100 yards – Kick – 45 sec rest

2 x 50 yards – Kick – 30 sec rest

4 x 25 yards – Kick – 15 sec rest

***Main Set*** 1200/1950

1 x 200 yards – Backstroke – 45 sec rest

2 x 100 yards – Backstroke – 30 sec rest

4 x 50 yards – Backstroke – 10 sec rest

1 x 200 yards – Freestyle – 45 sec rest

2 x 100 yards – Freestyle – 30 sec rest

4 x 50 yards – Freestyle – 10 sec rest

***Pulling Set*** 300/2250

1 x 100 yards – Pull – 45 sec rest

2 x 50 yards – Pull – 30 sec rest

4 x 25 yards – Pull – 15 sec rest

***Cool Down*** 250/2500

1 x 250 yards easy

2500 yards total

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Beginning Swimming Workout #2

Dec 20th, 06 / 0 Comments

Sorry, this took a little longer than I had hoped to get out. I should try to be more realistic about how much I can do. I always tend to be too optimistic. Oh, well. What I am going to try to do is one new workout a week. I think I should be able to keep up with that.

This should look familiar:

***Warm Up***

3 x 150 yards – 1 Swim, 2 Kick, 3 Pull

***Kicking Set***

1 x 100 yards – Kick – 45 sec rest

2 x 50 yards – Kick – 30 sec rest

4 x 25 yards – Kick – 15 sec rest

***Main Set***

1 x 200 yards – Freestyle – 1 min rest

2 x 100 yards – Freestyle – 45 sec rest

4 x 50 yards – Freestyle – 30 sec rest

***Pulling Set***

1 x 100 yards – Pull – 45 sec rest

2 x 50 yards – Pull – 30 sec rest

4 x 25 yards – Pull – 15 sec rest

***Cool Down***

1 x 100 yards easy

1750 yards total

Good luck! Any questions, let me know. I have one more workout for next week based on this one. The next one is a little bit longer. Remember to focus on your rest and push as much as you can during the main set. You should be tired and your heart should be pumping.

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New Post at CompleteRunning.com

Dec 13th, 06 / 0 Comments

I’d love it if you went over to CompleteRunning.com and read my recent post on integrating a fitness plan in to a busy schedule.

Here is an excerpt:

I’m a busy guy. In fact, I’m really, really busy. During the course of a typical day, I’m many things. I’m a full time student, a father of three young boys, a husband to one loving and patient wife, a dedicated employee, a paid on-call firefighter, a moderately consistent writer both here at CompleteRunning.com and at my blog engelsrud.com, and—when time permits—I’m an avid fitness junkie. I’m sure I’m not alone in this scenario, everyone is busy—more things to do then
there are hours in the day. Literally, if I could eliminate time wasted sleeping, I could actually get everything done, maybe.

View the entire article here.

Thanks!

Aaron

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Beginning Swimming Workout #1

Dec 11th, 06 / 7 Comments

I had a pretty good response to my recent article over at CompleteRunning.com, Running and Swimming, The Perfect Combination? So, I thought instead of sending each of you an email with this information, I’d just post it here for all to use. So, here it is…

I’ve used a version of this workout a lot over the last 6 months or so. I really find it’s a good workout and works regardless of the shape you are currently in and it gets all the fundamentals in – kicking, swimming, and pulling. Also, note that all the times are REST times – not swimming times. Make sure you take the rest noted. Start with this and see how it feels – too hard, cut back – too easy, double the main set.

I will be building workouts from this base, and upcoming workouts will be a version of this with a few additions and changes. I’ll try to get out three a week for the next couple of weeks. This should be a good start for you…

***Warm Up***

3 x 100 yards – 1 Swim, 2 Kick, 3 Pull

***Kicking Set***

2 x 50 yards – Kick – 30 sec rest

4 x 25 yards – Kick – 15 sec rest

***Main Set***

2 x 100 yards – Freestyle – 45 sec rest

4 x 50 yards – Freestyle – 30 sec rest

***Pulling Set***

2 x 50 yards – Pull – 30 sec rest

4 x 25 yards – Pull – 15 sec rest

***Cool Down***

1 x 100 yards easy

1200 yards total

I’ve never put together a workout for anyone but myself, so be patient with me. I’d love to hear your comments or feedback on this – let me know what works and what doesn’t. Thanks and good luck! Let me know how it goes!

Aaron

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Read more at CompleteRunning.com!

Dec 6th, 06 / 3 Comments

Recently due to some health concerns (which are now more or less resolved), I have been spending more and more time in the swimming pool. Please read my recent post at CompleteRunning.com on Running and Swimming.

Here’s and excerpt:

I started swimming competitively when I was about 11 or 12 years old. Since then swimming has at different times drifted in and out of my workout regimen. I have always felt that swimming was a good way to stay fit, but it wasn’t until I started running and training for the Medtronic Twin Cities Marathon in 2006 that I really recognized the true value of integrating swimming into an overall fitness plan—specifically a fitness plan including running loads of miles.

Swimming and running compliment each other in so many ways it really should have been clear to me earlier on that paring the two was going to be very beneficial…

Read the whole article at CompleteRunning.com! I hope you enjoy reading it as much as I enjoyed writing it! Let me know your thoughts, leave me a comment here or at CompleteRunning. I’d love to hear your thoughts!



Zoomers Z2 Swim Training Fins