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Write my workout!

Former Member
Former Member
So I WAS going to go long and easy (as far as intensity) this week since I've thrown weights in for the first time in a long time. However, so far I've gone more intense than I intended. So I figured I'd try to see what others could come up with rather than seaching the databases, etc. My creative juices aren't flowing today. My only criteria is that I have 90 minutes max and it should be 4000-4500. I'm also swimming Sat AM, but that will be light, only 2500-3000 and more stroke work. Thanks!
Parents
  • Don't know if you like IMs or what kind of intervals, but here's a good one my 12 year old daughter gave me: 600 warmup: 100 free, 400 IM kick/drill by 25s, 100 free 4 x 200 IM on interval A 1 x 100 free on interval B 3 x 200 IM on interval A - 10 seconds 1 x 200 free on interval B pace 2 x 200 IM on interval A - 20 seconds 1 x 400 free on interval B pace 1 x 200 IM fast and allow yourself about 30 seconds rest 1 x 600 free on interval B pace 200 warmdown 4100 total I admit that it's not that creative, but it goes by quickly and the mix-up with the IMs and free is nice. I did this SCM starting the IMs on 3:00 and keeping the frees on a 1:20 base, aiming to descend the IMS within each set and trying to hold a comfortable 1:15 pace on the frees. It keeps your heart working.
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  • Don't know if you like IMs or what kind of intervals, but here's a good one my 12 year old daughter gave me: 600 warmup: 100 free, 400 IM kick/drill by 25s, 100 free 4 x 200 IM on interval A 1 x 100 free on interval B 3 x 200 IM on interval A - 10 seconds 1 x 200 free on interval B pace 2 x 200 IM on interval A - 20 seconds 1 x 400 free on interval B pace 1 x 200 IM fast and allow yourself about 30 seconds rest 1 x 600 free on interval B pace 200 warmdown 4100 total I admit that it's not that creative, but it goes by quickly and the mix-up with the IMs and free is nice. I did this SCM starting the IMs on 3:00 and keeping the frees on a 1:20 base, aiming to descend the IMS within each set and trying to hold a comfortable 1:15 pace on the frees. It keeps your heart working.
Children
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