There were some good, simple, two thousand yard workouts posted awhile back, but i can't find them now. Does anyone have the link, or some easy to remember 2000 to 2500 swims? Thanks!
Last Thursday I swam on my own at a local city pool during lap swim hours. I did the following as my main set:
500 free
100 IM
400 free
100 IM
300 free
100 IM
200 free
100 IM
100 free
100 IM
The free I did on a 1:30 per 100 base, and the 100 IM's I did on 2:00. It was very crowded when I started, narrow lanes, and I had to split with someone else (strangely he was wearing what looked like a fastskin the whole time, he wasn't swimming fast though). By the time I finished my warm-up (not included above) and the 500 I was able to move to a lane on my own.
All-in-all, not a bad set, with that, the warmup, some kicking, drills, then warmdown, it took me about an hour 15 min. All for just $1.50.
I also like the idea of doing 5 x 400, with maybe the 1st and last straight swims, with the middle 3 being either broken or things that add up to 400 (like 4x100).
We just did a set last night that our coach likes to call a "Super 2000". I kind of like it, it's a good way to break up a 2000 yard swim. It goes like this:
100 + 200 + 100
300 + 100
200 + 200
100 + 300
100 + 200 + 100
Where the 100s are on a fairly tight interval, in our case they were 1:15. The 200s are 5 seconds slower per 100, 2:40 for us, and the 300s are 10 seconds slower per 100, 4:15. Obviously adjust the intervals accordingly.
The 100s you do pretty fast, the 200s I also try to push but you get more rest. On the 300s go for feeling strong.
It's better than swimming 80 straight laps, that's for sure.
... the ladder is a great one....
100
200
300
400
500
400
300
200
100
Descend the rest (+:40, +:35, +:30, +:25, etc) or
descend your pace/100 with base +:30 rest on everything or
best average with base +:10/100 or ..........
Are you looking to include the "Warm Up" & "Swim Down" as part of that distance?
What is the time allowance for your swim? Do you hope to complete your total swim in 60 min or 30 min?
Do you want to consider an assortment of strokes? Drills?
What is your current pace? Are you a fitness swimmer hoping to maintain or are you looking to break WR someday?
Wow! Those are great workouts. I'm going to head to the pool now to try one. Thank you very much.
If it helps, I'm a former competitive swimmer, but gave that up in college and surfed religiously for the next 25 years, so I'm not in as bad a shape as I could be.
46 y/o now, landlocked, back in the pool and enjoying it! Who knew?! After 3 months my yardage is up to 2000 - 2500 including warmup and cool down, with 4 x 100 IMs, 100 kick, the rest free, swum five days a week. Workout time is unlimited but my endurance is not. I'm just aiming for fitness and fun.
Oops, I'm gettin old: I forgot to say that 100 free takes me 1:20 with :20 in between, and the IMs are about 1:35 cause I really, really, loaf on the breaststroke while I marvel at still being alive after 25 fly.
