It turns out I did decide to take an extra rest day last week and it felt great. I took Thursday and Friday off, and then ended up swimming a little longer on Saturday and doing a total of 3600 yrds in my workout! I also rode my bike to the pool and back on Saturday, completely wearing myself out.
This week I’m going to try for five workouts again, but stick to mostly distance, middle distance, and stroke work. I’m going to try to finish the week with a long swim again, depending on how the week goes.
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, 3b):
warm-up (1000 yrds)
4 x 200 descending with :20 RI
200 breast with 1:00 RI
3 x 200 desc. with :20 RI
200 breast with 1:00 RI
2 x 200 desc. with :20 RI
200 breast with 1:00 RI
cool-down (100 yrds)
Total = 3500 yrds
Tuesday (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
Wednesday (Distance, 4a):
warm-up (1000 yrds)
4 x 150 with :10 RI
2 x 300 with :30 RI
2 x 200 with :15 RI
400 swim
cool-down (100 yrds)
Total = 3100 yrds
Thursday (off)
Friday (Stroke, 3a):
warm-up (1000 yrds)
200 breast with :15 RI
2 x 100 free with :15 RI
100 IM with :20 RI
2 x 200 breast with :15 RI
2 x 100 free with :15 RI
100 IM with :20 RI
3 x 200 breast with :15 RI
2 x 100 free with :15 RI
100 IM with :20 RI
cool-down (100 yrds)
Total = 3200 yrds
Saturday (Middle Distance, 2a):
warm-up (1000 yrds)
3x:
5 x 100 on 1:40 SI
200 with :30 RI
100 easy (bk)
200 kick (br)
6 x 50 on 1:00 SI (alternating br / fr)
cool-down (100 yrds)
Total = 3800 yrds
Sunday (off… and set up next week’s workouts…)
Happy swimming!
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