If you have been swimming awhile you have probably seen the 12 days of Christmas swim sets. However, some of you may be new to this idea. It's normally an extended set that builds according to some design that follows the 12 days format in some fashion. I've seen workouts that go as high as 10000 yds.
Today I did 3200 meters in 1:06. I only had about an hour to spare since it's Christmas Eve and I still have presents to wrap and things to take care of. But it was a great workout and I was happily tired at the end of it.
I've included my workout today and several others from around the net. I hope you enjoy one of them. It's a really nice challenge to go for a longer swim and the variety is interesting but easy to recall if you don't have the workout with you. Whichever one you complete, I guarantee you'll feel a great sense of accomplishment. The idea isn't necessarily speed but completion here. Doing a really long workout gives you the confidence that you can complete a significant challenge. I still remember the day I completed 5000 yds. Three years later I know where I did it and how I felt afterwards. When you're done, treat yourself to a great breakfast if you swim early and celebrate your athleticism. You deserve it!
Merry Christmas Happy Chanukah Happy Kwanzaa Happy Holidays.
Happy Swimming Athletes!
Terri
What I did (I had to shorten the set but ostensibly you would keep going until you had done 5000 yds for the full set)
2 X 100 W/U
4 X 75 swim buoy focused on stroke
6 X 25 kickboard and skills
8 X 100 easy medium, easy, all out (by 25)
10 X 75 swim buoy focused on counting strokes
12 X 25 kick board and skills
4 X 25 kickboard and skills
4 X 100 C/D
Some Other Workouts
“The 12 Days of Christmas” Swim Workout
(all sets, about 20-seconds rest)
12 x 75 Swim, steady, every 3rd repeat = no freestyle
11 x 50 Swim, steady, alternate free/stroke
10 x 25 Steady, alternate 25 kick / 25 swim
9 x 75 Swim, last 25 always best effort
8 x 50 Swim, steady
7 x 25 Swim, fast
6 x 75 Swim, steady
5 x 50 Swim, fast
4 x 25 Kick, fast
3 x 75 Swim, fast
2 x 50 Swim, fast
1 x 100 Swim, big finish! Cool down as desired
TOTAL DISTANCE = 4,100
This swimming workout is a holiday special, counting down from 12 repeats to 1 repeat. Swimmers do a set like this the day before Christmas. This workout is designed to take between 75-minutes and 90-minutes. If that is too much time or distance, then cut things out, but do not always cut out the same thing every workout. And never skip the cool down at the end of the workout.
Swim Blogger Set
This 5,850-yard swim set (all 75s) may be the cheesiest—or best?—workout
idea yet. Carve out a good chunk of pool time and prepare to create a deficit
for all those cookies you’re about to eat.
Here’s how it works: Each “day” is one 75, broken up in a different way.
You’ll swim day 1. Then you’ll swim day 2, day 1. Then day 3, day 2, day 1. The
idea is to keep adding on to the set and work your way back to number one.
Choose a comfortable interval that will give you about 5-8 seconds rest every
75. (Note that some 75s, such as those with breaststroke will be slower than
others.)
Sung (at least somewhat) to the tune of “The Twelve Days of Christmas.”
On the first day of Christmas my true love gave to me, a 75 free!
On the second day of Christmas, my true love gave to me, one
free-drill-free and a 75 free!
On the third day of Christmas my true love gave to me, one hypoxic
3/5/3, one free-drill-free and a 75 free!
Print this out and bring it to the pool deck.
1. Freestyle
2. Freestyle-drill-freestyle
3. Hypoxic, breathe every 3/5/3
4. Backstroke/freestyle/backstroke
5. Freestyle
6. Drill-freestyle-drill
7. Hypoxic, breathe every 5/7/5
8. Breaststroke/freestyle/breaststroke
9. Freestyle
10. Breaststroke/backstroke/breaststroke
11. Hypoxic, breathe every 7/9/7
12. Pull
12x100s warm
up
3 EZ, 3 K/S, 3 IM,
3 build
11x 11-second
sprints
3 kick, 3 swim, 3
with fins
10 “Lords of
Leaping” during a 200 pull
*hop out on deck
and do 10 squats in between each 25*
9 x “Ladies
Dancing” 25s underwaters to 15M or better
*Everyone must
sing a chorus of a christmas song in between each 25*
8x 75s Indy IM
(Pattern:
FL/BK/BR, FR/FL/BK, BR/FR/FL, BK/BR/FR)
7x 50s best stroke
6 minute kick
*tossing around a
candy cane pullbuoy, the lane that has it must sprint kick*
5x50s progressive
build (gear 1-5)
*style this your
own way, fly doesn’t hurt!*
4x25s @R5 seconds
100 Pace
*essentially a
broken 100*
3 minute recover
*my age-groupers
loved to stand in the showers, but it’s your call*
2x50s ALL OUT from
blocks
1 FR, 1 choice of
stroke
1 “Santa’s Sack”
Relay
*mesh bag,
snorkel, 2 fins, kickboard, paddles* Every lane has a person swim a 25,
retrieves the item, and swims a 25 back with it, filling the bag as it goes
along the lane. First to fill the bag and finish wins!
On the first day of Christmas, my workout gave to me…
1 x 100 easy free
On the second day of Christmas, my workout gave to me…
2 x 75s drill
On the third day of Christmas, my workout gave to me…
3 x 50s descend
On the fourth day of Christmas, my workout gave to me…
4 x 100s IM
On the fifth day of Christmas, my workout gave to me…
5 x 50s sprint ALL OUT!
On the sixth day of Christmas, my workout gave to me…
6 x 100s pull
On the seventh day of Christmas, my workout gave to me…
7 x 50s alternate IM/IM transition
On the eighth day of Christmas, my workout gave to me…
8 x 25s no breath freestyle
On the ninth day of Christmas, my workout gave to me…
9 x 75s build to 90% effort
On the tenth day of Christmas, my workout gave to me…
10 x 50s kick alternate 3 build/2 fast
On the eleventh day of Christmas, my workout gave to me…
11 x 25s alternate 1 free easy/1 stroke fast
On the twelfth day of Christmas, my workout gave to me…
12 x 100s hold best average
No comments:
Post a Comment