Many of us who use the pool are accustomed to a quick workout – put in a few springs, some IM, a few 200’s, and call it a day. We tend to focus on the variety of activity and intensity of the workout, rather than the duration. But distance is a major factor in the success of your swimming workout! When you focus on building speed alone, you may find that you lack the strength training necessary to maintain that speed for a distance. Distance training can also be incredibly useful in triathlon, open water, or really any kind of race training. To get a maximum return on your workout, it’s best to vary the types of workout you complete through the week. For every spring set you do, put in a quick 300-500 yard freestyle. It can even be helpful to set aside an entire workout dedicated to a mile or two at a time. Remember, in the swimming world, we consider 1650 to be a mile. Here’s a starter distance set to get into the swing of things; remember that as you grow stronger, your workouts should increase in difficulty as well. Challenge yourself this summer; train outdoors, in the pool, go for the strokes and distance you’re not comfortable with! The only way to improve is to test yourself, so get to it!
Warm-Up
1×200 swim
1×200 kick with board
1×200 pull with buoy
1×200 sprint
Main Set
1×400 IM at 90% effort
1×200 freestyle easy
1×500 freestyle build to spring
2×100 choice easy
4×50 freestyle spring
Cool Down
1×300 freestyle cool down pace
Total Yardage: 2600
I am excited to announce that we will be running a special for the month of February! It’s a new year, and many of us adults are trying to get back in shape in time for summer. So, any non-member signups will receive a 3-day pass, which can be used at any time during the month of February. Come try out our facility, drop in and take a class or two, or even just take advantage of our hot tub and sauna! We’re happy to host your kiddos as well! Kids Club costs only $5/hour for guests so don’t be afraid to take advantage of everything we have to offer! We will see you guys in the pool!
Dakota started working for BAC 1 year ago. She initially got hired in aquatics as a swim instructor and lifeguard. She now also works in kids club and at the front desk. Dakota is an active employee in our group exercise classes, her favorites are Heather’s Insanity and Jeremy’s Bootcamp. When she isn’t at the gym, Dakota spends her days at school at WWU, she’s a communication major. When asked about her favorite part of working at BAC, she said, “My favorite thing about BAC is all the awesome friends I’ve gotten to make.” Thank you Dakota for always being upbeat and having a smile on your face!