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
Today's workout (I'll do this evening after work):
WARMUP:
500 Swim
400 Pull
300 Kick
200 Stroke Drill
100 (4,3,2,1 Breathes by 25)
12x100 :30 rest
1-4 SWIM
* IM
* 50 back/50 free
* IM
* 50 back/50 free
5-8 KICK w/ FINS
* Moderate
* 25 Fast/25 EZ
* 50 Fast/50 EZ
* FAST
9-12 PULL
* IM- Buoy only
* Back w/ buoy & paddles
* Free w/ buoy & paddles and build effort by 25's
* FAST w/ buoy & paddles
10x25 NO BREATHERS :20 rest
5 KICK underwater with fins
5 Swim (try to make 2 of them Butterfly)
200 Warmdown
_______________________________
3150 SCY
Today's workout (I'll do this evening after work):
WARMUP:
500 Swim
400 Pull
300 Kick
200 Stroke Drill
100 (4,3,2,1 Breathes by 25)
12x100 :30 rest
1-4 SWIM
* IM
* 50 back/50 free
* IM
* 50 back/50 free
5-8 KICK w/ FINS
* Moderate
* 25 Fast/25 EZ
* 50 Fast/50 EZ
* FAST
9-12 PULL
* IM- Buoy only
* Back w/ buoy & paddles
* Free w/ buoy & paddles and build effort by 25's
* FAST w/ buoy & paddles
10x25 NO BREATHERS :20 rest
5 KICK underwater with fins
5 Swim (try to make 2 of them Butterfly)
200 Warmdown
_______________________________
3150 SCY
