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SFNativeFreya

  1. Stroke Time per Yard

    Measured 30 sec per 25 yards freestyle and backstroke.

    =

    2 minutes per 100 yards


    10 minutes per 500 yards

    40 minutes per 2000 yards

    45 minutes per 2500 yards.
    Categories
    Swim Workouts
  2. Swim Stroke Counts

    In a 25 yard length pool:

    Freestyle & Backstroke = 17 strokes per 25 yards
    Breast & Fly = 25 strokes per 25 yards (freestyle kicking)
    Breast & Fly = 35 strokes per 25 yards (dolphin kicking)
    Categories
    Swim Workouts
  3. My Stats from Swimplan.com

    Well, there doesn't seem to be a section on this website to list stats like swimplan.com does, so I'll post them here to track my progress.

    My time trials
    Stroke Distance Time
    Freestyle 100yd 02:00
    Breaststroke 100yd 04:00
    Backstroke 100yd 02:00
    Butterfly 100yd 04:00

    I'm not a sprint swimmer, I'm an endurance swimmer. Though it's good to improve on both. Here is my current workout program:

    Duration 45-60 mins
    Distance 2500 yards
    Pool length 25yard
    Warm up
    4 x 100yd Freestyle Swim (even pace), rest 0:15 / 100yd
    Freestyle swim at a steady pace.
    Build up
    3 x 50yd Backstroke Swim, rest 0:20 / 50yd
    3 x 50yd Freestyle Pull with a pull buoy, rest 0:20 / 50yd
    3 x 50yd Backstroke Swim with paddles, rest 0:20 / 50yd
    3 x 50yd Backstroke Kick, rest 0:20 / 50yd
    Kick on your back with arms held loosely by your side.
    Core (repeat 2 times)
    4 x 100yd Freestyle (50yd Easy, 50yd Effort), rest 0:20 / 100yd
    Freestyle swim at a slow, relaxed pace for 50yd, followed by Freestyle at a fast pace for 50yd. Recover during the easy part of the swim.
    6 x 50yd Backstroke Swim, leave on 01:16 / 50yd
    Backstroke swim, starting every 50yd set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
    Warm down
    2 x 50yd Freestyle Easy, rest 0:15 / 50yd
    Freestyle swim at a slow, relaxed pace.
    Intensity key
    Easy: 50-60% of your maximum heart rate
    Aerobic: 60-70% of your maximum heart rate
    Endurance: 70-80% of your maximum heart rate
    Sprint: 80-90% of your maximum heart rate

    Updated August 11th, 2015 at 08:56 PM by SFNativeFreya (Updated Stats.)

    Categories
    Swim Workouts