Week 10 - 4.1

Week 10 - 4.1 "Alternating Swim"

June 12, 2018

Week 10 - 4.1 Alternating Swim

For todays session, you will be swimming. It is an excellent method to work without causing undue stress or fatigue whilst working your endurance. 

Non-Impact Cardio. Swim, Ocean or pool.

Work on your swimming strokes, if you're comfortable enough, work on your forward strokes. Otherwise, alternate between "comfortable and uncomfortable" strokes - challenge yourself to new things. Warm up for 5/10 minutes, then:

  • 40 Min of: 2 min Fast, Forward Stroke, 1 min Slow/Alternate Stroke
  • For the 2 minute "fast" increase the speed and/or a more difficult stroke
  • "Fast" period at sub-threshold pace
  • Try and remain in a sub-threshold pace, ie gauge yourself at what feels like below 85% MHR. Do not overexert yourself.

Forward strokes can be a combination of Freestyle, Breast stroke or if you're feeling pretty fancy, butterfly stroke. Depending on your swimming ability, you can alternate between these or for the 1 min alternate you can use the Combat Side Stroke or any variation of Back stroke you are comfortable with.

Don’t go too hard, there’s plenty opportunity for this later. Pace yourself and maintain discipline.

IF you are not at the standard where you are able to attempt or complete these, have a look at our Complete Strength & Conditioning Program. You should already have a firm base before attempting this volume of training and our paid programs are developed to get you there.

  1. Before conducting any physical activity we recommend seeing a medical practitioner or health specialist.
  2. Do not attempt any activity if you are injured or suffering any medical condition without consulting a physician or health specialist.
  3. Skilled Athlete and the Author accept no liability for any injury sustained while participating in activities mentioned in this WOD. By conducting the program you as the individual or group accept full liability.
  4. We recommend using serviced and functional equipment to conduct all activities.
  5. All advice is only given as a guide. Skilled Athlete accept no liability for damages sustained as a result.

Leave a comment