Subject: My Weekly Swimming Routine.. Feel Free To Comment Okay guys, very new to the forum. I recently recovered from torn ligaments in both shoulders and I'm now starting to swim again. Here's my weekly workout: Monday(2400M.) Warm-Up: 200 Choice Main Set: x2 2 x 100 FR on 2:00 2 x 50 FR on 1:00 4 x 75 FR on 1:30 4 x 50 FR on 1:00 1 x 200 FR on 4:00 Cool-Down 200 Choice Tuesday(1150M.) Warm-Up: 100 Swim 100 Kick 100 Pull Main Set: (50s on :45 except EASY on 1:00) 4 x 50 FR 2 x 50 FR FAST 1 X 50 FR EASY 3 X 50 FR FAST 1 X 50 FR EASY 4 X 50 FR FAST Cool-Down: 100 Choice Wednesday(1600M.) Warm-Up: 100 Swim 100 Kick 100 Pull Main Set: 12 x 50 IM Order on 1:10 12 x 50 FR on :45 (Descending Order, Rest Every 3) Cool-Down: 100 Choice Thursday(1150M.) Warm-Up: 100 Swim 100 Kick 100 Pull Main Set: (50s on :45 except EASY on 1:00) 4 x 50 FR 2 X 50 FR FAST 1 X 50 FR EASY 3 X 50 FR FAST 1 X 50 FR EASY 4 X 50 FR FAST Cool-Down: 100 Choice Friday(2400M.) Warm-Up: 200 Choice Main Set: x2 2 x 100 on 2:00 2 x 50 on 1:00 4 x 75 on 1:30 4 x 50 on 1:00 1 x 200 on 4:00 Cool-Down: 200 Choice Feel free to make any comments.. Before my shoulder surgeries I was a nationally ranked swimmer and now that my shoulders have healed I've decided to get back in the water.. Thanks! |