Post your Favorite SWIM workout (need something new)

the high school swim coach from when I was in school showed up and swam at the public pool I train at, he gave me this work out and I like becuase it keeps things from getting boring

Warm up with 200yds.

main sets start with a 25yds full out 100% then relax on the next 25yds, then 100% for the next 50 yds and relax and recover the next 50yds, the sprint full out for next 100yds and recover for the next 100yds. Then repeat in reverse order starting with 100 sprint, etc.

At the end of that you have 600yds in, and I repeat that main set 4 times. (if I can.)

and warm down with 200yds, alternating breast stroke and freestyle.


It doesn't sound all that difficult, but it is surprising how quickly they sneak up on you. I swim the sets continuously, some of the people were stopping in between. Guess it depends on how hard you want to work it.

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I haven't done enough to get a favourite but I'm liking the variety I get from http://swimplan.com/index.php/>

Next week is the last week of my 6 week to a mile straight plan. After that week I'm jost going to wing it until I get back from Mexico and start my Oly training plan. I think I'll start with this:

100
200
300
400
500
500
400
300
200
100

3,000M sould make for a good swim workout. I'll probably do that 3x for one week unless it sucks!

I have a lot of favorites, but one of them is:

3 X (1000 free, 2 X 200 IM)
4 X (100 free, 100 IM)
500 SKIDS (100 swim, 100 kick, 100 IM, 100 drill, 100 swim)
Total: 5500 yds