I set a new long workout record for myself last week — 3800 yrds in my workout on Saturday! I also managed to average 1:20 per 100 free for my first two sets of 5 x 100 on 1:40 during that workout. But after 5 strong workouts last week I was tired and spent the rest of the weekend relaxing and reading.
This week I am going to see if I can repeat my awesome yardage from last week, and finish August strong. Only 7 more weeks until the Pacific Masters Short Course Meters Championships! This is likely to be my only meet during SCM season, and my first meet since July, so I’m really looking forward to it.
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, 5a):
warm-up (1000 yrds)
3 x 200 with :15 RI
300 fast with :25 RI
2 x 200 with :15 RI
400 fast with :25 RI
200 with :15 RI
500 fast
cool-down (100 yrds)
Total = 3500 yrds
Tuesday (Stroke, 4b):
warm-up (1000 yrds)
200 free with :15 RI
2 x 200 breast with :20 RI
200 fr with :15 RI
3 x 100 br with :20 RI
200 fr with :15 RI
4 x 75 fly/bk/br with :20 RI
200 fr with :15 RI
8 x 50 br with :20 RI
cool-down (100 yrds)
Total = 3300 yrds
Wednesday (Distance, 6b):
warm-up (1000 yrds)
2x:
3 x 100 with :15 RI
200 with :20 RI
400 with :20 RI
12 x 50 odds easy, evens fast on 1:00 SI
cool-down (100 yrds)
Total = 3500 yrds
Thursday (off)
Friday (Individual Medley, 1b):
warm-up (1000 yrds)
8 x 75 fly/bk/br with :20 RI
4 x 100 IM with :20 RI
4 x 75 fly/bk/br with :20 RI
4 x 100 IM order (fly, bk, br, fr) with :20 RI
200 easy
4 x 25 sprint (br) on 1:00 SI
cool-down (100 yrds)
Total = 3100 yrds
Saturday (Middle Distance, 3a):
warm-up (1000 yrds)
3x:
2 x 150 free with :15 RI
150 kick (br) with :15 RI
2 x 150 free with :15 RI
150 breast with :30 RI
cool-down (100 yrds)
Total = 3800 yrds
Sunday (off… and set up next week’s workouts…)
Happy swimming!
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