I may have over-done it a bit last week. I was pretty tired on Friday and Saturday, and ended up cutting my Saturday workout a bit short (only 2 reps of the main set instead of 3), mostly because I was short on time, but it felt good to take it a bit easier.
This week I think I’m going to do some longer distances and stroke work, and schedule a sprint workout for later in the week, which I may substitute for an additional rest day if my body is still feeling tired.
As noted previously, workouts below are modeled off of those found in my copy of Swim Workouts in a Binder and adapted to the distance and strokes I want to swim.
To learn more about the difference between a swim interval and a rest interval, or to find out how to adapt a workout to your abilities or preferred time / distance, check out my resources page.
As always, each workout will be preceded by my usual warm-up:
400 swim (free)
4 x 100 individual medley (fly / back / breast / free) on 2:00 swim interval (SI)
4 x 50 free descending (each one faster than the previous) on 1:00 SI
And I’ll finish each workout with my usual cool-down:
either 50 backstroke / 50 elementary backstroke (100 yrds)
or 100 backstroke / 50 elementary backstroke / 2 x 25 underwater swimming, no breath (200 yrds)
Here are the five workouts I picked for this week…..
Monday (Distance, 1b):
warm-up (1000 yrds)
2x:
3 x 250 free (descending) with :20 RI
100 with :10 RI
50 with :10 RI
50 with :10 RI
50 with :40 RI
200 kick (br)
cool-down (100 yrds)
Total = 3300 yrds
Tuesday (Stroke, 1a):
warm-up (1000 yrds)
3 x 200 breast with :30 RI
3 x 100 breast with :20 RI
4 x 50 breast with :20 RI
extra 1:00 rest
200 kick (br) with 1:00 rest
4 x 50 breast with :30 RI
extra 1:00 rest
4 x 150 free (100 easy / 50 build) with :20 RI
cool-down (100 yrds)
Total = 3200 yrds
Wednesday (Distance, 2a):
warm-up (1000 yrds)
4 x 100 free (desc) with :20 RI
extra 1:00 rest
400 with 1:00 RI
8 x 50 free (desc) with :15 RI
extra 1:00 rest
400 with 1:00 RI
2x:
75 free (build) with :15 RI
75 easy with :15 RI
75 breast with :15 RI
75 fly kick on back with :15 RI
cool-down (100 yrds)
Total = 3300 yrds
Thursday (off)
Friday (Middle Distance, 1b):
warm-up (1000 yrds)
4 x 75 free with :20 RI
200 free on 2:50 with :30 RI (3:20 SI)
3 x 100 free with :20 RI
300 free on 4:15 with :30 RI (4:45 SI)
2 x 150 free with :20 RI
400 free on 5:40 with :30 RI (6:10 SI)
100 easy
3 x 100 on 1:25 with :20 RI (1:40 SI)
cool-down (100 yrds)
Total = 3300 yrds
Saturday (Stroke, 2a):
warm-up (1000 yrds)
4x:
4 x 50 breast with :15 RI
100 IM with :10 RI
75 back (easy) with :30 RI
3x:
100 kick (br) with :10 RI
75 breast (build) with :15 RI
75 breast (fast) with :15 RI
50 back (easy) with :30 RI
cool-down (100 yrds)
Total = 3500 yrds
Sunday (off… and set up next week’s workouts…)
Happy swimming!
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