workouts/drills

or try... Warmup and warmdown are important parts of a workout. Try to do at least a 500 straight warmup and at least a 200 warmdown. All of my workouts will include w/ups and w/downs. Starting out workout: The point is to work on speed and pacing warmup: 500 ( 300 free (stretch it out, nice and easy) 200 choice (nice and easy)) 8x25 odds: Free evens: choice descend within a 25. Start out slow and at the end of the 25, sprint (your sprint will only be the last few strokes) take 10 sec. rest between each 6x50 Free. Pace workout. You want all 6 to be the same time. So choose a pace that is not too fast or too slow. I think you may want to be around a 50 sec. pace. Take 20 seconds of rest between each one. You should start to feel it by the last one. Get to know what your pace feels like, from the time that you feel fine to when you have to push it stay on pace 400 (mix it up with the strokes that you can do right now) This is your recovery 4x100 Back on 2:15. Concentrate on stroke count. Try to keep your stroke count the same for all 4 25's within your 100. If you are more than three off, try to have a longer streamline or really stretch it out or rotate more. Experiment. 200 w/down Your choice. Think about long, stretched muscles. Write down the pace that you were able to hold on the 50's. Write down your stroke count on the 100s. Keep a record of this and then you can refer back to it when you do this set again. See your improvement. The 6x50's is a great starter set. You have to hold a pace that should be relatively fast and continue to hold the pace with little rest. I recommend doing this set about once a week. When this set no longer feels hard, drop the rest to 15 or 10 sec. or try and hold a faster pace. You can also add a 25, and hold 6x75 Free with 20 sec. rest. When you swim at meets, it will be nice to know how fast you are going because you have done pace workouts. Another workout w/up: 500 (100 swim, 100 kick, 100 IM, 100 pull, 100 swim) 8x50 choice 25 all out sprint, 25 easy swim on 1:15 8x50 Free 25 easy swim, good turn, 25 hard on 1:15 This works your speed and endurance. 200 Free get your time. go medium hard. Figure out your splits. Example: 3:00. Take 20 seconds rest. 2x100 Free try and get the time as your 200 splits, but have the second one be faster than the first. Ex. 1:30, 1:29. Interval: 2:20 4x50 Free splits. Descend 1-4 Ex. 45, 44, 43, 42. Interval: 1:15 200 w/down 2000 yds The 200, 2x100, and 4x50 set can also be used for backstroke. If your shoulder is healed enough, you can do it IM. with 200 IM, 2x100 IM, 4x50 one of each stroke. This workout will help you know your pace and your endurance.

or try... Warmup and warmdown are important parts of a workout. Try to do at least a 500 straight warmup and at least a 200 warmdown. All of my workouts will include w/ups and w/downs. Starting out workout: The point is to work on speed and pacing warmup: 500 ( 300 free (stretch it out, nice and easy) 200 choice (nice and easy)) 8x25 odds: Free evens: choice descend within a 25. Start out slow and at the end of the 25, sprint (your sprint will only be the last few strokes) take 10 sec. rest between each 6x50 Free. Pace workout. You want all 6 to be the same time. So choose a pace that is not too fast or too slow. I think you may want to be around a 50 sec. pace. Take 20 seconds of rest between each one. You should start to feel it by the last one. Get to know what your pace feels like, from the time that you feel fine to when you have to push it stay on pace 400 (mix it up with the strokes that you can do right now) This is your recovery 4x100 Back on 2:15. Concentrate on stroke count. Try to keep your stroke count the same for all 4 25's within your 100. If you are more than three off, try to have a longer streamline or really stretch it out or rotate more. Experiment. 200 w/down Your choice. Think about long, stretched muscles. Write down the pace that you were able to hold on the 50's. Write down your stroke count on the 100s. Keep a record of this and then you can refer back to it when you do this set again. See your improvement. The 6x50's is a great starter set. You have to hold a pace that should be relatively fast and continue to hold the pace with little rest. I recommend doing this set about once a week. When this set no longer feels hard, drop the rest to 15 or 10 sec. or try and hold a faster pace. You can also add a 25, and hold 6x75 Free with 20 sec. rest. When you swim at meets, it will be nice to know how fast you are going because you have done pace workouts. Another workout w/up: 500 (100 swim, 100 kick, 100 IM, 100 pull, 100 swim) 8x50 choice 25 all out sprint, 25 easy swim on 1:15 8x50 Free 25 easy swim, good turn, 25 hard on 1:15 This works your speed and endurance. 200 Free get your time. go medium hard. Figure out your splits. Example: 3:00. Take 20 seconds rest. 2x100 Free try and get the time as your 200 splits, but have the second one be faster than the first. Ex. 1:30, 1:29. Interval: 2:20 4x50 Free splits. Descend 1-4 Ex. 45, 44, 43, 42. Interval: 1:15 200 w/down 2000 yds The 200, 2x100, and 4x50 set can also be used for backstroke. If your shoulder is healed enough, you can do it IM. with 200 IM, 2x100 IM, 4x50 one of each stroke. This workout will help you know your pace and your endurance.