070610 Swim Training!

W/U: 20 or 10 laps (depending on technique maturity)
Main: 4x100 best effort 5 secs rest
C/D: 10 laps easy

Training on your own, for very very hard sets, do abt 6 sets Maximum.. The avg time + 5seconds as the interval times.
For aerobic threshold, ie something you want to aim to hold for an iron man swim eventually, take the mean time add 10 secds.

Of course it is not a hard and fast rule... adjust the rest timing according to how you feel.. no point forcing til you vomit.. or actually vomiting is secondary ( => ), my main concern is still the stroke technique. Once the stroke technique cannot be maintained in the sets (even if its just 2nd set), STOP for 1 min to 2 mins rest before continuing.. you'll improve to be able to hold the form gradually!

I'd like to warn those who are not frequently doing very intensive cardio (aerobic classes/interval runs & bikes/circuit training in gym) that if you do the very very hard effort sets, you may feel REALLY bad at the first time.
To avoid that, you have to man-up before the swim, i.e prepare yourself mentally that its gonna be a very torturing 8 minutes after the long warmups!

As spoken, it is VERY important to warm up using activity specific MOVEMENTS at an easy effort done continuously for about 15 to 20minutes. Keywords:
Warm up =
1) Activity specific
2) Continuous Movements
3) 15 to 20 minutes
4) Easy effort

Take note that you should NOT do static stretches before the warm up exercise. You can swing the arms and legs around and side to side but do not do the deltoid holds and quad stretch.
At best those stretches before warming up will stretch your cold muscles maybe 50 to 60%? Not effective at all. At worst, you can tear something if you didn't stretch properly.
Muscles are like elastic bands, when you sit around in the office for long hours, the glutes, lower back and hamstrings are really tight, thus stretching them is like stretching a frozen elastic band. Those who don't know what will happen when you stretch a frozen elastic band, try it. It is cost-free. :P

NSCA also states that research shows static stretches actually put the body into a very relaxed mode, Good for before Sleep! Not good when you're getting ready for rigorous activities!

In more scientific terms, static stretches before warm up reduce power output, not good for plyometrics. :)

Will upload timing shortly.

*Chest bumps to everyone*
KK

ps - KOBE WILL KICK MIAMI HEAT'S ASS!!!!!! :P