{"id":207,"date":"2014-08-25T14:58:34","date_gmt":"2014-08-25T18:58:34","guid":{"rendered":"http:\/\/blog.swiftduck.net\/?page_id=207"},"modified":"2015-01-23T16:46:41","modified_gmt":"2015-01-23T20:46:41","slug":"workout-basics","status":"publish","type":"page","link":"https:\/\/blog.swiftduck.net\/?page_id=207","title":{"rendered":"Workout Basics"},"content":{"rendered":"

Lets talk workouts. \u00a0Not how to use the SwiftDuck tool necessarily<\/em>, but how to put down a reasonable or effective daily practice.<\/h2>\n

First, you should have a plan of some sort. \u00a0They are everywhere, use one.<\/p>\n

Your plan should set the foundation of what you are doing. \u00a0I don’t want to endorse one over another, so lets move forward.<\/p>\n

Warm up of some sort should be at the beginning. \u00a0Do what you need to be ready to do what comes next. \u00a0Many swimmers like to drill technique and kick to set up early good habits. \u00a0Remember that your goal though is to warm up, which would be increasing your bodies core temperature.<\/p>\n

In some training philosophies, the use of high volumes of aerobic work lay the foundation for the speed. \u00a0Well, how much should you plan? \u00a0If you are staying in an endurance and aerobic zone, quite a while. \u00a0Don’t think a few 100’s will do the trick. \u00a0You need to keep going for 30-50 or more minutes, otherwise you are most likely just flirting between energy zones and never hitting one.<\/p>\n

yes, but I can’t go that long without getting pooped. \u00a0Well, you are probably going too fast then.<\/p>\n

Know your time goal or distance need and get creative until you reach that mark. \u00a0The program will line up your rest for each thing, and it won’t be much, just enough to break the monotony. \u00a0This is mostly done in levels 1 and 2. \u00a0Level three starts to go faster, but mix the levels up. \u00a0Do 2 x 800 at level 1, 3 x 300 at level 2, and 4 x 150 at level 3. \u00a0You stayed aerobic, broke it up a bit, and descended. \u00a0That is just an example, the options are endless, just know that you need to do it for extended periods of time.<\/p>\n

If you are getting to where you are planning some critical speed or threshold types of work, just know your capabilities. \u00a0It doesn’t have to be long, but you do need to sustain it for a while. \u00a0If you only like to do things like 1 easy, one at threshold, you are getting too much rest. \u00a0Give yourself 20-30 minutes of sustained level 3 or 4 speed. \u00a0Maybe 3 sets of 3 x 125 at level 3 and 3 x 75 at level 4. \u00a0The key is to sustain that effort over time. \u00a0With proper targets and proper rest, it is very much possible.<\/p>\n

Once you hit the level 4 and up, your distances are really getting shorter than 200s, and as you go on to level 7 you are at 50-75s, level 8 25-50, and level 9 15-25s.<\/p>\n

As you get to the speed, be careful to not just mix it all up with bits of fast stuck in chunks of slow. \u00a0Make speed sets with a purpose. \u00a0Enjoy the rest, or do active recovery between, but have a purpose to the speed set. \u00a0It should be speed. \u00a0If there is rest, it should be there to aid in recovery before your next rep, not a way to get your aerobic work in for the day as a bonus.<\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Lets talk workouts. \u00a0Not how to use the SwiftDuck tool necessarily, but how to put down a reasonable or effective daily practice. First, you should have a plan of some sort. \u00a0They are everywhere, use one. Your plan should set the foundation of what you are doing. \u00a0I don’t want to endorse one over another, so lets move forward. Warm …<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":45,"menu_order":8,"comment_status":"closed","ping_status":"closed","template":"","meta":[],"_links":{"self":[{"href":"https:\/\/blog.swiftduck.net\/index.php?rest_route=\/wp\/v2\/pages\/207"}],"collection":[{"href":"https:\/\/blog.swiftduck.net\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/blog.swiftduck.net\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/blog.swiftduck.net\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.swiftduck.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=207"}],"version-history":[{"count":1,"href":"https:\/\/blog.swiftduck.net\/index.php?rest_route=\/wp\/v2\/pages\/207\/revisions"}],"predecessor-version":[{"id":208,"href":"https:\/\/blog.swiftduck.net\/index.php?rest_route=\/wp\/v2\/pages\/207\/revisions\/208"}],"up":[{"embeddable":true,"href":"https:\/\/blog.swiftduck.net\/index.php?rest_route=\/wp\/v2\/pages\/45"}],"wp:attachment":[{"href":"https:\/\/blog.swiftduck.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=207"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}