JBSA Ft. Sam Guppies

Summer schedule

Great swim this morning!

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🏊‍♀️ SWIM WORKOUTS -- #1 🏊

This is the first of many workouts that are planned to be posted. There are actually 3 workouts ... one for beginner, one for intermediate and one for advanced swimmers. The beginner workout is first, the intermediate workout is below that, and the advanced workout is last.

NOTE: These workouts were written for a 25yd. pool. The outdoor pool (which is home-base for the Guppies) is a 50 meter pool. For you Guppies that prefer to swim in the indoor pool on Ft. Sam at the Jimmy Brought Fitness Center, that pool is 25 meters. Therefore, IF YOU ARE SWIMMING AT THE OUTDOOR 50 METER POOL, ANYTIME YOU SEE SOMETHING THAT IS 25 YDS, IT MEANS YOU WILL ONLY GO 1/2 WAY ACROSS THE POOL! Just stop there, take your rest according to the workout instructions, and continue on with the next part of the workout. Likewise, if you see anything that is 75 meters in these workouts, you will swim one and a half lengths in the outdoor pool.

DISCLAIMER: Please consult your doctor before beginning any type of training program.

ENJOY YOUR SWIM, GUPPIES!!!
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BEGINNER WORKOUT
Goal: Build endurance, improve crawl stroke
Total Distance: 600 yards
This is a beginning swim workout used by someone just getting started in swimming. The distance of 600 yards may seem like a long way at first glance. However, if you follow the workout and break it up you will complete the distance easily. Take your time and ease into the workouts. There are very few injuries related to swimming but they do occur.
2 x 50 yards crawl warm-up
(rest between laps if needed)

Warm-up
2 x 50 yards crawl warm-up
(rest between laps if needed)
This swim workout starts wtih a short warm-up. If you are working out in a 25 yard swimming pool this will be 4 lengths, or 2 laps of the pool. Work toward swimming a full length of the pool without stopping first. After that, work to swim a full lap (that's down and back) without stopping. Once your can swim a full lap without stopping, this warmup will be easy. You can rest between laps if needed.

Core workout
The core swim workout is designed to help you build endurance and to improve your basic crawl stroke. You'll swim lengths of the pool and count how many strokes it takes per length. It's best to count a stroke as a full rotation of both arms. That will help you build a good rythm while you swim. Aim to use less strokes per length by stretching forward with your fingertips. This workout also includes a set of 4 x 50 yard laps. Doing these reps will help you build endurance. Until you can swim a full lap you can break it down into lengths. Adjust the workout to your capabilities as you build endurance.
4 x 25 yards crawl (freestyle) counting strokes per length
(try to keep an even number of strokes)
4 x 50 crawl (freestyle) resting :30 between each lap
(try to hit the same time on each lap)
4 x 25 yards crawl (freestyle) counting strokes per length
(try to keep an even number of strokes)

Cool-down
2 x 50 crawl (free) cool-down
The cool-down should be a relaxing final set where you can reflect on the core workout while taking it slow. Relax your stroke, but remember to incorporate the reach you practiced while counting strokes in the core swim drills.

INTERMEDIATE WORKOUT
Goal:Develop all 4 strokes
Total Distance: 1600 yards
Notes: While all 4 strokes may not be your faorites it good to practice them with swim drills and improve your swimming technique. If a particular stroke is difficult for you focus on specifics of the stroke while you swim. Review techniques and tips prior to going to the pool.

Warm-up
200 yards crawl warm-up
(rest :30 between 100s)
In this swim workout you'll begin with 200 yards crawl with an optional rest of :30 between the first 100 yard and the second 100 yards. Feel your strength as you warm-up. Stretch out your arms in front of you and relax as you reach for the end of the pool.

Core workout
This core workout is about practicing all 4 strokes. Begin swimming 4 IMs with 25 yards of each stroke. Swim this in reverse order so that butterfly is last. After that you will focus on each stroke in order completing 4 x 50 of each stroke. Be sure to take all the rast in between so that you don't wear out by the end of the swim. Finish the core workout with 2 more 100 IMs alternating sprinting and swimming easily.

4 x 100 yards IM in reverse order, resting :30
(swim the IM in reverse order, freestyle, breaststroke, backstroke and butterfly)
4 x 50 butterfly, resting :15
(keep the time consistent on each 50)
4 x 50 backstroke, resting :15
(keep the time consistent on each 50)
4 x 50 breaststroke, resting :15
(keep the time consistent on each 50)
2 x 100 yards IM alternating sprints, rest :30
(on the first IM sprint fly and breaststroke, on the secon IM sprint backstroke and freestyle)

Cool-down
200 yards cool-down use all strokes
(swim slowly and relax)
For the cool-down swim freestyle and mix it up with all 4 strokes. Which stoke is your strongest? Which stroke do you need to work on the most? Think about how you can improve on your next swim workout.
Cool-down

ADVANCED WORKOUT
Goal:Develop all 4 strokes
Total Distance: 3000 yards
Notes: This workout concentrates on improving swimming techniques for all 4 strokes. You will swim a mix of drills taking time to focus on each stroke. During the swim drills focus on perfecting your technique and keeping your strokes consistent. The IM sprints come at the end of the workout so be ready for a final burst of speed after you have completed most of the swim workout.

300 yards crawl warmup
(rest :30 between 100s)
4 x 200 yards IM in reverse order, resting :30
(swim the IM in reverse order, freestyle, breaststroke, backstroke and butterfly)
4 x 100 butterfly, resting :15
(keep the time consistent on each 50)
4 x 100 backstroke, resting :15
(keep the time consistent on each 50)
4 x 100 breaststroke, resting :15
(keep the time consistent on each 50)
4 x 100 yards IM alternating sprints, rest :30
(on the first IM sprint fly and breaststroke, on the secon IM sprint backstroke and freestyle)
300 yards warmdown use all strokes
(swim slowly and relax)

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Anglika after her 5K swim earlier this Spring as part of her "Swim Across America". Whoop - whoop!! 🤙🏼

Preparing for dip on a beautiful Texas summer evening.