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Apr 08 NewsletterPhotos from our Winter Party!
"Swim Downs"
At the end of practice, the coach will hand out some sort of a swim-down. This is a nice way to ease your muscles and cardiovascular system out of an otherwise tough workout. One such swim down is the...
Swim Meet Swim Down
This is usually some number of fifties (depending on the lane and the amount of time left) done in the following way:- The first fifty is done as a "swim with a big kick" (really, a BIG SPLASHY KICK)
- The last fifty is done as an easy "stroke" (back, breast, or butterfly)
- The middle fifties, are done ascending (each one taking a little more time than the last)
Heart Rate Swim Down
Another popular swim down is the "heart rate swim down." Again, this usually involves some number of fifties, done in the following way:
- Each 50 should be swam at a pace that will achieve a heart rate of 60%-70% of your MAXIMUM heart rate.
- To accomplish this, each swimmer should take their own pulse after each 50 and determine if the target heart rate is being achieved. If not, adjust your next 50 to either raise or lower your heart rate, as needed.
- A swimmer's maximum heart rate can be calculated (not the most accurate) or measured. To calculate it, simply subtract your age from 220. Otherwise, come swim with us when we do a timed 550 and get it measured!!!
