speedy non competitor..

See if you can find a coached workout, maybe a masters swim club. There are a number of ways that you could improve this workout. 1- start using drills: for breaststroke you can use arms only, kick only, kick on back, 2 kicks for each arm pull, 2 up 3 down, fast arm pull with fly kick, etc. 2- Vary speed: swim - easy, medium and fast pace in same workout. This will improve your conditioning more quickly. 3- a set of 100 by 25m ***. If you must swim 2500m *** in one go ( although no elite breaststroker would do this set) then break it down into 10 or better still - 10 by 25m, 10 by 50 m 5 by 100m, 10 by 50m, 10 by 25m. With some goal: descending time for repeats or hold stroke count or hold same pace time throughout. You could alternate 1 fast length , 1 slow length or 1 length swim, 1 length drill. 4- In your workout you have swum 3000m + without doing 1 turn ! 5- More creatively you could mix fly with ***: 3 strokes fly , 3 strokes *** repeat for a 2 - 4 lengths. You set has a lot of breaststroke swimming, this is hard on the knees. As we get older it would be wise to do less *** kick in one go. Do low intensity kicking for the first 500m. I would change the workout to do less breaststroke, more variety using drills, focused targets, turns (50m + repeats) and bring in more of other strokes. I was looking at " Katiyama's " workout the other day, 100m world breaststoke champion, and he uses a lot of free for his workout, as you can't swim long sets all breaststroke and expect your knees to survive in the long term. There are some good workouts, on this site, try them out and get a coach if you can.

See if you can find a coached workout, maybe a masters swim club. There are a number of ways that you could improve this workout. 1- start using drills: for breaststroke you can use arms only, kick only, kick on back, 2 kicks for each arm pull, 2 up 3 down, fast arm pull with fly kick, etc. 2- Vary speed: swim - easy, medium and fast pace in same workout. This will improve your conditioning more quickly. 3- a set of 100 by 25m ***. If you must swim 2500m *** in one go ( although no elite breaststroker would do this set) then break it down into 10 or better still - 10 by 25m, 10 by 50 m 5 by 100m, 10 by 50m, 10 by 25m. With some goal: descending time for repeats or hold stroke count or hold same pace time throughout. You could alternate 1 fast length , 1 slow length or 1 length swim, 1 length drill. 4- In your workout you have swum 3000m + without doing 1 turn ! 5- More creatively you could mix fly with ***: 3 strokes fly , 3 strokes *** repeat for a 2 - 4 lengths. You set has a lot of breaststroke swimming, this is hard on the knees. As we get older it would be wise to do less *** kick in one go. Do low intensity kicking for the first 500m. I would change the workout to do less breaststroke, more variety using drills, focused targets, turns (50m + repeats) and bring in more of other strokes. I was looking at " Katiyama's " workout the other day, 100m world breaststoke champion, and he uses a lot of free for his workout, as you can't swim long sets all breaststroke and expect your knees to survive in the long term. There are some good workouts, on this site, try them out and get a coach if you can.