Post a swim workout for today.

Found this one is my archives from swim class:

WU: 10 min swim
8 x 25 sprints
4 x 100
200 kick
pull I don't remember how far
16 x 50
cool down

The 16 x 50 set was a killer. It seemed like it would never end!

Whoa, that looks like fun... in a twisted sorta way. Btw, how much rest in between reps/sets? Thanks.

Two suggestions for the future:

http://www.amazon.com/Workouts-Binder-Swimmers-Triathletes-Coaches/dp/1931382743

http://swimplan.com/

Here's a favourite of mine - enjoy

500 wu (at least half non-free)
6x50 drill, 200 swim

40x50 at Tpace + 5s (i.e. if your Tpace is 1:30, you would leave on the :50's) as:
 1-16 - every 4th fast
 17-28 - every 3rd fast
 29-36 - every 2nd fast
 37-40 - all fast

500 cd (at least half non-free)

Total - 3500

Shane

Here was this mornings drowning session:

Short course:
300 easy warm up
4 x 50 as 25 stroke/25 swim
4 x 50 as 25 push/25 easy

Fins:
4 sets of
25 underwater
50 back
75 free
100 with every 2nd 25 fly

400 pull easy
4 x 150 as 50 easy/50 stroke push/50 all out free
400 pull easy
2 sets of
2 x 100 hard
100 all out

100 cool down

3800 total 
Rest is no more than :10 throughout and :05 on the final 100's.

Here's last night's masters workout.  This workout went by FAST so it didn't seem like I was swimming for very long

Warm Up (800)
300 wu
200 kick w/fins
300 pull w/paddles
Main Set (2250)
5x150 fs @ 2:15
1 min. rest
Repeat twice more
Cool Down
200 easy

This morning Master's workout was

500 WU
5x100 (25 drill, 25 kick, 50 swim) with fins on the 1:50
4x375 Descend 1-3 hold 4 on the 6:15
8x100 on 1:45
8x75 pull with paddles on 1:25
200 CD

One of my favorites--I think I found it online. There's little rest involved, so good for cold pools and limited workout times:

Warm-up (mine depends on time available, usually 400-600m)--some easy swim/drills and kick

Main set (2000 meters)

400 meters at tri (1500) race pace, 30--60 sec. rest
4 X 50 swim/50 kick (swim is hard, below tri race pace; kick is moderate/recovery) with about 10 seconds rest between
300 meters (faster than 400 pace)
3:50 swim/kick (same as 50's above)
200 meters (faster than 300 pace)
2X 50 swim/kick (same as 50's  above)
100 meters hard
1X 50 swim/kick (same as 50's above)

Warm-down (About 200m, if time, I throw in 1-4 easy 100 IM's first, since the main set is all free.)

Courtesy of swimplan.com:

Duration 45-60 mins Distance 2600yd Pool length 25yd

Issued Dec 6 2010

Warm up (repeat 4 times)
•	1 x 50yd Freestyle Swim (even pace), rest 0:15 / 50yd
•	1 x 50yd Backstroke Swim (even pace), rest 0:15 / 50yd
Build up
•	6 x 50yd Breaststroke Pull with a pull buoy and paddles, rest 0:15 / 50yd
•	2 x 50yd Freestyle Swim with paddles, rest 0:10 / 50yd
•	4 x 50yd Breaststroke, 2 kicks, 1 arm stroke, rest 0:15 / 50yd
Core
•	5 x 100yd Freestyle Swim with paddles, rest 0:15 / 100yd
•	8 x 50yd Breaststroke Swim, rest 0:10 / 50yd
•	5 x 100yd Freestyle Swim, rest 0:15 / 100yd
Warm down
•	2 x 50yd Freestyle Easy, rest 0:15 / 50yd
•	2 x 50yd Backstroke Easy, rest 0:15 / 50yd

4x300 Swim-kick-pull-IM

4x4x50 @ like 1:20 (4 rounds of 4 50s)
1st 50- 20 sprint 30 easy
2nd 50- 30 fast 20 easy
3rd 50- easy
4th 50- fast

4x100 IM @ 2:30

4x1 @2
or
10x100@200wu

4x150 @4-6 Minutes faster than race pace (swim it like your swimming a 100)
4x75 @3-5 Minutes faster than race pace ( swim it like your swimming an all out 50

4x200 cd

Or

Choice W/u

12x10 25s (set rest 2 minutes
 Starting and 1:10 and subtracting 1 sec every 25

Choice Cd

those are my favorite sets

Man, I'm either really lazy or I have great intuition about my workout needs.

I never plan a workout.  Just do what I feel like.  Sometimes long and steady, sometimes I do some sprints.  I'll concentrate on form for a while and then on speed.

My only consistent goals are to swim 1 to 1.5 miles a session unless I'm sick or I show up too close to closing time. (And even then I tend to pick up the pace and beat the clock!)

I think we need all variety, and the sheer boredom of doing the same thing every time keeps me from being too consistent.

Get in the water.  Swim.  Swim more.

-eric

Ooops, posted then left for the day. Don't remember how much rest. You got a lot of great workouts from this post though! That should keep you busy for a while

WU 
400sw 
200k IM 
300pull 
TR 
12x25@:40 odds dr/evens IM order 
MS 
6sets of 4x75 1min recovery between 
SET 1 and 4@1:30 
75 fly(dr/sw/dr) 
75bk 
75br 
75fr 
SET 2 and 5@1:25 
50fly/25fr 
50bk/25fr 
50br/25fr 
75fr 
SET 3 and 6@1:20 
25fly/50fr 
25bk/50fr 
25br/50fr 
75fr 
5x100@2:15 bk with zoomers technique 
6x50@1:15 zoomers odds all out kick/evens easy free 
CD 
200sw

Have at it. Knock yourself out.

As your main set, descend your 10 x 100 by "changing gears" while swimming.

Swim the first 100 at 16 strokes per length (total 64 strokes). Each 100 for the first 5, add exactly 1 stroke per length. (68 strokes, 72 strokes, 76 strokes 80 strokes) When you get to 80 strokes (or 20 SPL), then repeat and descend stroke count back to 16 SPL.

Finding control over your stroke count and stroke rate will help you change pace during a race as needed for strategic pacing.

My last two workouts went like this:

5x200 repeats 90% capacity, 30 second rest in between fallowed by 1000 meters at Ironman pace


200 meter warm up fallowed by 1600 meter (0.99 mile) at IM pace fallowed by 200 cooldown.  I'm down to 40 minute mile on swim with a 1:20 IM swim pace goal.