Swim Workouts: week of 2013-09-2

New month, more workouts… The pool is closed on Monday this week for Labor Day, so that is going to throw off my schedule a bit. I’d rather not swim 5 days straight, but I’m going to plan for 5 workouts and see how it 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 (off):

Tuesday (Distance, 7b):
warm-up (1000 yrds)

20 x 100 on 1:45 SI (trying to make all btwn 1:20 and 1:25)
200 kick (br)

cool-down (100 yrds)

Total = 3300 yrds

Wednesday (Middle Distance, 4b):
warm-up (1000 yrds)

16 x 75 with :15 RI (4x: fr, br, fly/bk/br, kick br)
100 fr with :30 RI
200 fr with :30 RI
300 fr with :30 RI
200 fr with :30 RI
100 fr with :30 RI

cool-down (100 yrds)

Total = 3200 yrds

Thursday (Individual Medley, 3b)
warm-up (1000 yrds)

50 as 25 fly / 25 bk with :10 RI
2 x 75 as fly / bk / br with :15 RI
3 x 100 IM with :20 RI
200 fr with :40 RI
2 x 50 as 25 fly / 25 bk with :10 RI
4 x 75 as fly / bk / br with :15 RI
6 x 100 IM with :20 RI
400 fr

cool-down (100 yrds)

Total = 3200 yrds

Friday (Distance, 8b):
warm-up (1000 yrds)

3 x 200 desc with :20 RI
4 x 150 desc with :20 RI
5 x 100 desc on 1:45 SI
6 x 50 br on 1:00 SI
200 kick (br)

cool-down (100 yrds)

Total = 3300 yrds

Saturday (Stroke, 5a):
warm-up (1000 yrds)

3 x 300 as 75 br / 75 fr with :20 RI
100 br (fast) with :40 RI
3 x 200 as 50 br / 50 fr with :20 RI
200 br (fast) with :40 RI
3 x 100 as 25 br / 25 fr with :20 RI
300 br (fast)
200 kick (br)

cool-down (100 yrds)

Total = 3700 yrds

Sunday (off… and set up next week’s workouts…)

Happy swimming!

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