I figured I'd try posting up my workouts from everyone to use as they see fit. Since I was a swimmer for 17 years and a coach for about 5 I figured I'd post up what I'm doing on my "comeback tour" :cheerleader:. I'm just making these workouts up myself to get myself back into enough shape to where I feel comfortable trying to swim with a Masters team.
This is workout #2 (of 4) of the week from last night:
Warmup:
600 swim
200 kick
400 Pull (buoy & paddles)
200 Drill
8x50 KICK :20 rest
1- 25 free/25 fly (moderate)
1- 1/2 lap fast, 1/2 lap easy, 1/2 fast, 1/2 easy
1- 25 fast/25 easy
1- 50 FAST
REPEAT
8x100 Pull :30 rest
1- Breathe 3/5/7/9 by 25's
1- 50 Free/50 Back
1- Neg split (2nd 50 faster than first 50)
1- FAST
REPEAT
10x25 Free NO BREATHER :30 rest
#9 & #10 Butterfly
150 Easy Warmdown
__________________
3000 SCY
1 hour 5 minutes to 1 hour 10 minutes
Parents
Former Member
This was Mondays:
Warmup:
600 swim
200 kick
400 pull
200 drill
10 x 50 kick fins (85-90%) :30 rest
8x75 :30 rest
(1) Fly-back-***
(1) Back-***-free
(1) ***-free-fly
(1) kick on right side-kick on left side-back streamline kick
REPEAT
8x50 free :20 seconds rest
(1) 5 breaths
(1) 4 breaths
(1) 3 breaths
(1) 2 breaths
REPEAT
100 cool down
--------------------------
3000 SCY
I generally just write them on my lunch break at work since I'm swimming in the evenings right now.
This was Mondays:
Warmup:
600 swim
200 kick
400 pull
200 drill
10 x 50 kick fins (85-90%) :30 rest
8x75 :30 rest
(1) Fly-back-***
(1) Back-***-free
(1) ***-free-fly
(1) kick on right side-kick on left side-back streamline kick
REPEAT
8x50 free :20 seconds rest
(1) 5 breaths
(1) 4 breaths
(1) 3 breaths
(1) 2 breaths
REPEAT
100 cool down
--------------------------
3000 SCY
I generally just write them on my lunch break at work since I'm swimming in the evenings right now.
