Cross training is highly recommended for endurance athletes of all levels. It trains muscle groups that are often neglected and prevents injury by improving overall muscle balance. During the off season when you are resting overworked body parts, it is also a great way to maintain aerobics fitness.
If you are a runner, swimming is an ideal cross training option, allowing you to get in both quality and quantity workouts at minimal muscle impact. This week we have invited RUNIVORE brand ambassador Hsu Ya Chiao to share with us one of her go-to swimming workouts.
After beginning her career in the pool in third grade, Ya Chiao steadily rose to become a national team-level swimmer. In the 2014 National Collegiate Championship, she took home the bronze in 400 meter freestyle. In recent years, she switched her focus to triathlon, and has since become a podium regular. She currently is the head coach of the Da-Tong Junior High Swim Team in Zhang Hua County,Taiwan.
SWIMMING PYRAMIDS by Hsu Ya Chiao
The purpose of this workout is to improve long distance swimming, training aerobics endurance at moderate-to-high intensity. The workout moves from more reps at shorter distances to less reps at longer distances. The short distance reps aim to build speed, while the long distance reps enhance your ability to maintain the speed. Warm up：200m of any style. The workout：[8 x 25m + 4 x 50m + 2 x 100m + 1 x 200m] Above is one set. Depending on your capability and experience as a swimmer, you can choose to do 1 to 4 sets. *Notes: