I'm getting ready to do a 4.8 mile swim in a month and I'm trying to get in some 5000m (and up) pool swims. I usually max out at about 3500 yards so I'm struggling to come up with some workouts longer than that. Does anyone have any good suggestions for sets? Last week I did a main set of 10x200, so I'm fine with swimming some slightly tedious stuff.
I like sets of 200 free with active rests between sets:
250 warm-up (mixed strokes or drills)
4x200 (I leave every 4 minutes)
200 rest (easy back or ***)
4x200
200 rest
4x200
200 rest
4x200
200 rest
4x200
200 rest
250 cool-down
The 200s in the main sets are pretty tough and add up to 4000 yards of really hard swimming on SCY; the active rest laps add another 1000 yards... with the warm-up and cool-down it's exactly 5500 yards or 5k. You could do 4 sets of 5x200 instead of 5x4x200; I'll probably try that next time I do this workout to speed it up a bit.
I like sets of 200 free with active rests between sets:
250 warm-up (mixed strokes or drills)
4x200 (I leave every 4 minutes)
200 rest (easy back or ***)
4x200
200 rest
4x200
200 rest
4x200
200 rest
4x200
200 rest
250 cool-down
The 200s in the main sets are pretty tough and add up to 4000 yards of really hard swimming on SCY; the active rest laps add another 1000 yards... with the warm-up and cool-down it's exactly 5500 yards or 5k. You could do 4 sets of 5x200 instead of 5x4x200; I'll probably try that next time I do this workout to speed it up a bit.
