work outs for a non-racer

I am a non-competitive (except with myself) fitness swimmer and I enjoy following this basic paradigm for workouts in the shorter time zone. warm-up 200 - 400 yds kick/drill 150 - 300 nice swim 300 - 800 drill/focus 100 - 200 cool down 100 - 200 really mellow totals 1050 - 2400 I usually then vary the details of each set for different emphases-- warm-up: I do a min. of 200 free ... and then other strokes or more free or move on kick/drill: About twice a week I do kicking here ... sometimes I substitute vertical kicking for some of the yardage. I do my kicking without a kickboard, saves alot of lower back strain, and then I can focus on balance at the same time. Also, I wear fins about once a week for the kick set. When it's drill it might be head-led dolphin undulation ... especially if my nice swim (next) is going to be breaststroke that day ... or IMs ... to get a flow for the fly. nice swim: sometimes I do all free, sometimes IM sets (100 IM x 5 or something), sometimes ***. sometimes alt free/back. drill/focus: I said focus because sometimes I just do 100 yards thinking something like "high elbows", weightless arms, downhill swimming or else I actually do a recovery drill, or some other stroke drill. I only do one thing at a time though! If you like to pull this would be a good time. I've given up the pull buoy, again my lower back doesn't like the strain. If time permits I do another nice swim ... I call them nice swims because I really don't watch the clock for them ... somedays I feel like pushing a faster one so I do and somedays I try to get a really smooth rhythm and not hurry. You can make it more interesting by bringing the clock into play and pushing yourself accordingly. I have found that no matter how I peice together a workout, my swim is much better if I go in with a plan and follow it. I usually rest between sections anywhere from 30 secs to 1:30 so I can catch my breath and get refocused for the next thing. I often make a theme day ... like backstroke and then do some in my warm-up. Kick drill with one shoulder out of the water six beats and turn to other side ... for kicking. Then swim alot of backstroke (usu. w/ some others, esp. free and so on). I find I can make infinite variations on this basic format. The change of stroke or activity keeps the workout interesting. And having a plan and following it gives me a much great sense of satisfaction after the workout. Good Luck!!!

I am a non-competitive (except with myself) fitness swimmer and I enjoy following this basic paradigm for workouts in the shorter time zone. warm-up 200 - 400 yds kick/drill 150 - 300 nice swim 300 - 800 drill/focus 100 - 200 cool down 100 - 200 really mellow totals 1050 - 2400 I usually then vary the details of each set for different emphases-- warm-up: I do a min. of 200 free ... and then other strokes or more free or move on kick/drill: About twice a week I do kicking here ... sometimes I substitute vertical kicking for some of the yardage. I do my kicking without a kickboard, saves alot of lower back strain, and then I can focus on balance at the same time. Also, I wear fins about once a week for the kick set. When it's drill it might be head-led dolphin undulation ... especially if my nice swim (next) is going to be breaststroke that day ... or IMs ... to get a flow for the fly. nice swim: sometimes I do all free, sometimes IM sets (100 IM x 5 or something), sometimes ***. sometimes alt free/back. drill/focus: I said focus because sometimes I just do 100 yards thinking something like "high elbows", weightless arms, downhill swimming or else I actually do a recovery drill, or some other stroke drill. I only do one thing at a time though! If you like to pull this would be a good time. I've given up the pull buoy, again my lower back doesn't like the strain. If time permits I do another nice swim ... I call them nice swims because I really don't watch the clock for them ... somedays I feel like pushing a faster one so I do and somedays I try to get a really smooth rhythm and not hurry. You can make it more interesting by bringing the clock into play and pushing yourself accordingly. I have found that no matter how I peice together a workout, my swim is much better if I go in with a plan and follow it. I usually rest between sections anywhere from 30 secs to 1:30 so I can catch my breath and get refocused for the next thing. I often make a theme day ... like backstroke and then do some in my warm-up. Kick drill with one shoulder out of the water six beats and turn to other side ... for kicking. Then swim alot of backstroke (usu. w/ some others, esp. free and so on). I find I can make infinite variations on this basic format. The change of stroke or activity keeps the workout interesting. And having a plan and following it gives me a much great sense of satisfaction after the workout. Good Luck!!!