I'm looking to add a solo workout to my routine with the purpose to be helping me improve my 200 free and 500 free times. I have time for 5-6k yards.
Background: I was a HS swimmer and I just got back in the pool last fall ('04). I swam 2 times a week in the fall for about 7-8k yards per week. Starting in Jan I now swim 3-4 times a week for 9-16k per week. These workouts are designed primarily for the "all around swimmer." Lots of stroke work, and intervals mostly of 100 yards.
Goal: My current times for 200 and 500 free (in a meet) are 2:10 and 6:10. I want to get them down to Masters National qualifying times 1:58 & 5:27 for next spring. I was much faster than this in HS so I think its a reasonable goal over a year of swimming.
So, given the background information, how should I go about making sets for my long workouts? Basically I think I want to do some speed intervals and some endurance intervals, but I'm not sure how to combine them into a single workout, and I'm not sure what distance intervals to do. I figure about 1000 yards for warmup/drills and 500-1000 warmdown. That leaves me with 4000 yards of "main-sets" to account for.
Help?
