30 minutes...alternate between 25 meters free and 25 meters breaststroke...

I went for distance last night:

500 swim
200 backstroke
150 kick
150 pull
150 swim
500 (1 lap slow, 1 fast, 2 slow, 2 fast, 3 slow, 3 fast, 4 slow, 4 fast)
500 reverse of above
200 backstroke
500 swim down

Hey all! I haven't gone very far in the pool in recent yrs, but found myself visiting in-laws w/ my wife over Christmas... in England. During the day, I had alot of time to kill. Therefore, I went to the pool one day and just went for it. The main set I did is posted below, but the total meters was roughly 7,000. Its basically the same set 3 times through.

Main Set: all intervals based on short course meters

1x (PULLING)
1x400 on 4:20 (moderate pace, build effort throughout)
4x100 on 1:30 (descend 1-4)
8x50 on :50 (descend 1-4 and hold #4 pace on 5-8)

1x (IM - Individual Medley)
1x400 IM on 5:00 (moderate pace)
4x100 IM on 1:45 (descend 1-4)
8x50 IM order by 50 (first 25 easy, 2nd 25 sprint)

1x (FREESTYLE)
1x400 on 4:20 (start slow, faster each 100)
4x100 on 1:15 (go hard, holding 1:05 pace or better)
8x50 on 1:00 (descend 1-4 & 5-8 - #4 & #8 should be a sprint)

I then put my arm back in its socket and went home.

ok this one is for the less ambitious swimmers in the group !!

it covers 18 lengths of a 33 m pool, and takes me about 25 mins - the time slot I usually have - its a mix of drills and laps - and I've been using it this month, and so far it seems to be helping me get faster/stronger... any way at least, I can remember it and I can remember how many lengths I have done using it

length a = anything warm up

then 6 breaststroke variations:

b = breastroke legs only
c = cupped hands only
d = double leg kicks only
e = everything together
f = faster
g = go for it

then 4 on front crawl

h = hips and head position slow warm up
i = increase the pace
j = just arms
k = kicking only

then 2 butterfly drills

l = legs only fly
m = more butterfly

then 4 on backstroke

n = nothing fancy backstroke
o = only legs
p = pulling arms
q = quick as you can

r = relaxing anything

(then if I have time, i do sets of 2 or 4s and try to time them, if the clock is working!)

I'd be interested on comments from more experienced swimmers - does this seem a good routine? I have more time this thursday and I plan to simple do 2 laps of all the elements (and take a float for the drills, I usually dont bother).

My workout at this point in time goes something like this:

600m breaststroke warm-up

3 x 200m pulling ladders (600m)
breathing changes each 25 I go 5, 7, 9, 11, 11, 9, 7, 5

8 x 75m stroke drills (600m)
(r arm, L arm, both arms; Butterfly on M,W,F and Free on T, R)

12 x 50m kick (600m)
1st 50m breast
2nd 50m butterfly
3rd 50m free
4th 50m back
rinse and repeat

12 x 50m swim (600m)
1st 50m hard
2nd 50m easy

3000m ~ 1 hour

Hi Melinda,

That's wh i do the 8 x 75 sets training butterfly. I realize now that I may not have explained well enough that the first length is right arm, 2nd length is left arm and 3rd length is both. Try doing them on a 1:20 or 1:30 interval. See if that helps!

If you're game for it, modify the 75's to do breathing ladders along with the stroke drill. ie, first 75, every other stroke, 2nd every 3rd, 3rd every 4th, so on and so forth. It will build up your power and speed in the fly.

Here's one:

500 Warm-up - mix it up
8 X 50 - odd Kick, even Swim build
5X100 @ 1:40
100 ez
5X100 @ 1:35
100 ez
5X100 @ 1:30
100 ez
6X50 - odd stroke, even free

3000 meters

30 minutes...alternate between 25 meters free and 25 meters breaststroke...

Swam on lunch break today. Quick short sets:
300 Warm Up
300 Swim with fins
100 Kick no fins; streamline position
200 Pull with paddles and buoy
50 kick, 50 drill, 50 swim (4 times through; drill = finger drag, catch-up & head-up)
4x150 Swim
2x150 Pull with paddles and buoy
4x25 No breath freestyle
100 Cool down

2500 meters in less than an hour

:flowerforyou: in less than an hour. yay you! especially the pull w/ paddles and buoy! impressive.