Swim Speed Workouts Week 5-3 (She-Ra): “Recovery She-Ra”

The Swim Speed Test Team is a group of volunteers that is reporting on their newfound swim speed earned over 16 weeks of the Swim Speed Workouts program.

Here’s what testers thought of this workout. You can try out the first six workouts of the Swim Speed Workouts program for yourself! (See below)

Swim Speed Workouts Test Team logoTEST TEAM SUMMARY OF WORKOUT 5-3:

Greg S. (The 10x Ironman): This workout, with the longer, aerobic intervals, was a welcome change from the more intense workouts with the shorter intervals that we’ve done so far.  This workout was especially welcome after having done a strength workout with weights yesterday.  I was happy to learn, after doing the workouts with the shorter intervals, that I had the endurance to do some longer ones even after doing the weight training the day before. I didn’t bring my fins and so did the kick set alternating between using the board and streamline on my back.  Endurance is still improving but I need more work before I could complete a set of 600 (or maybe just not lift weights the day before).

Rich R. (“PR”): When we met with Sheila last week she told me something that I found to be completely true with this workout. She said (and I am paraphrasing a bit from memory here) “Once you start to feel the water and understand your stroke, you won’t be intimidated by the distance and you won’t flounder around. Swimming will start to become more like a dance.” What I found out was that instead of thinking “Ugh, I have 200 yards to go to finish this 1,000 yards,” I started thinking, “I only have another 200 yards to really grasp this part of my stroke.” For me, it’s a huge transformation because the longer distances tended to intimidate me a little before.  Even in races, I would be a little intimidated, but this was a transformational workout for me. Can’t wait for 6-1, and I hope to get in the pool in the next day or so…

Rhoden G. (The Soldier): Now this workout was really good to get in some long sets, I felt like it was time and used it wisely.

Rebecca B. (The Open-Water Swimmer): We completed 3000 of the 3500 yards this a.m.  It was easier than we thought to get it done without lots of intervals thrown in to stop the momentum.  One of our group named this workout “peaceful” since we were all in our own zones and cranking out the yards.  We LOVED the no-breather 25’s.  Super hard but so rewarding. On another note,  I have been concentrating on getting my supplements more regularly and stretching more at home and voila! no cramps. Even during the 1000 kick. We’re really in the groove with this program. Love it.

Chad L. (The Sprint Speed Racer): 3 x 1000 pretty much sums it up.  I honestly lost count in the warm-up and pull-buoy (I don’t have paddles or fins).  I cut the kicks short at 500 but the good news is the cramps have not been an issue these last two workouts.  I plan to keep the kicking light and focus for a bit longer but am encouraged. Still hanging at 9 strokes per length which made me smile thinking just 5 weeks ago I was at 11.

Catherine L. (The Number Cruncher): She-Ra 5-3 was long recovery sets with a short speed set. The first 1000 warmup gave me a new 500 PR – at 65% effort! I felt very strong this entire set. I loved these long sets. I still can’t do an entire length of the pool without breathing, so I just took one breath per length instead. Progress? Still faster with longer sets.  My stroke isn’t falling apart with longer sets. I feel great. No shoulder pain, it’s still gone. Anything else? I’m still getting compliments and people asking advice about swimming. My stroke is evolving—but my ego has not. My inner self keeps wondering;  What do I look like? I don’t know what other people are seeing. I know i feel better in the water, but what did I look like before? I am really not that fast. I am faster, but I am by far an expert in swimming, I am just like everybody else. And really even with the speed increases I am still in the very average category of swimmers. I labor to get to the pool, I squeeze it between work, kids and life…I am just an average person getting to the pool when I can to get my swims done.

TRY THE FIRST TWO WEEKS OF SWIM SPEED WORKOUTS YOURSELF! Based on our Test Team feedback, you will be swimming noticeably faster after two weeks on the Swim Speed program. You’ll have developed a high-elbow catch and a better feel for the water. You’ll have begun to strengthen your core and your swimming fitness will be rising rapidly. Click here to learn how to try Swim Speed Workouts.


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