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Welcome to MyoFit Swimming. The first week of workouts are “Technical Blocks” using the first technique microcycle - head and body positioning. Here’s the video:
This is the easiest microcycle, in terms of energy usage, because you are working on decreasing drag and letting your body glide through the water. The muscles you will be focusing on aren’t necessarily for “swimming” but general body control that will help with a number of daily activities.
This week each main set will be broken down into mini-sets so that you can find a pace and work on body positioning without becoming overly fatigued. The first day, main set 1, says you will complete 16 repetitions but this is actually 4 mini-sets of 4 repetitions with a minute break in between each. If you don’t know your 200 or 400/500 pace you can perform a time trial on the first day:
100 y/m hard (wall start) for best time - this will also be your 100 pace
Double the time and add 20% for the 200 - ex. a 60 second 100 will be 2:24 for the 200
50’s at your 200 pace will be 36 seconds
Double and add 20% for the 400 - 2:20 will be 5:36
50’s at 400 pace will be 42 seconds - 75’s will be 63 seconds
Over the course of 6-8 workouts, these will adjust as you find your true pace for each distance.
These workouts are about 35-45 minutes. Here are 4 workouts for the week:
Coach Ryan
Waiting for week 2