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Set Category
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Set Description
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Set Intervals
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Warm-up
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I get to the pool on crutches...lots of upper body work. I get into the pool by lowering myself to sitting on the steps and sliding in.
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I swim at least 1.5 miles - 2 miles a day. This means the overall swim for me with a broken foot is 1 hour - 1.5 hours
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Pre-Set
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I am going for distance, so I start at a med pace. I kick a modified frog/whip just enough to keep the pacing. Arms med stoke not long not short.
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10- 15 laps of 33.3 yards
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Main Set
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long stokes and breathing concentration - not easy to find the glide rest with a broken foot - but in distance it's critical
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I alternate this pace with sprints throughout the middle of my workout. (next 60 - 90 laps)
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Kick Set
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hum.. I don't have a kick set at the moment with his darn foot.
I do SPRINT through.
By modifying my stroke down and a bit choppy I can move faster. I let my breath pace my stroke. I add in crawl stroke for a few laps to get my heart rate up.
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I am alternating this with my main set. Probably about 1/3 of my swim is sprint.
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Warm-Down
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Last bit of my swim - usually I keep my pace even and smooth. Lots of peaceful gliding and focus on breathing with the stokes.
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last 10 - 15 min ( or final 10 laps)
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Other
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I am not an experienced swimmer beyond what I did in high school over 30 years ago. What I am is a lap swimmer who did not want to give up my pool time when I broke my foot.
I want everyone who loves to swim for recreation to realize they CAN get a great workout in the pool even if they are handicaped.
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Total = 2 mi SC Yards
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