building endurance

June 29, 2011 § Leave a comment

I’ve been getting a lot of tips here and there on how to start building up endurance for longer swims. Probably the best resource I’ve found is a 0-1650 program from Ruth Kazez that’s similar to the Couch-to-5K running program. She also has a number of good links to helping learn how to conserve energy, how to do flip turns and other swim exercises.

WEEK one (Three Days):
4 x 100 yards (or meters)…rest for 12 breaths between 100s
4 x 50 yards…rest for 8 breaths between 50s
4 x 25 yards…rest for 4 breaths between 25s 

total: 700 yards

(Your pool is 50 meters? Just add 2 50s instead of the 25s)

WEEK two:
200 yards…rest for 12 breaths
4 x 100 yards…rest for 10 breaths 
between 100s
4 x 50 yards…rest for 6 breaths 
between 50s
4 x 25 yards…rest for 4 breaths 
between 25s
total: 900 yards

WEEK three:
400 yards…rest for 12 breaths
200 yards…rest for 10 breaths
4 x 100 yards…rest for 8 breaths
between 100s
4 x 50 yards…rest for 4 breaths 
between 50s
total: 1200 yards

WEEK four:
600 yards…rest for 10 breaths
300 yards…rest for 8 breaths
4 x 100 yards…rest for 6 breaths between 100s
4 x 50 yards…rest for 4 breaths between 50s
total: 1500 yards
 

WEEK five:
1000 yards…rest for 8 breaths
4 x 100 yards…rest for 4 breaths between 100s
4 x 50 yards…rest for 4 breaths between 50s
total: 1600 yards
          

WEEK six (days 1 and 2):
1200 yards…rest for 6 breaths
3 x 100 yards…rest for 4 breaths between 100s
3 x 50 yards…rest for 4 breaths between 50s

(day 3) 
1650 yards straight (equals 1500 meters) 
total: 1650 yards!

today will be my first day in the pool! it’s supposed to get up in the 90s this afternoon, so it’s a good day to start!

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