Folks ask me for swimming workouts all the time. It came up again over the weekend. This post archives last week’s workouts.
I should note that I train on a four-week cycle -- three working weeks followed by a rest week. I probably wouldn’t do it like that if I was training for a big swim meet and planning a taper. However, these days I’m just a master’s class athlete trying to stay in decent overall physical shape. The four week cycle helps me stay both healthy and sane in what would otherwise be a literally endless grind.
I train with some seasonality for the same reasons, peaking as a swimmer in August for the Swim Across the Sound but spending more time in the gym through the fall and winter months to prep for ski season. I never lift heavy, but if I'm being honest, I enjoy the gym more than the pool. It just so happens that I'm a better swimmer than weight-lifter.
New Year’s Day Swim (4000 yards)
5 x 100 free warm-up @ 1:35
100 kick
5 x 100 free warm-up @ 1:35
100 kick
5 x 100 @ 1:30, breathing every 3rd
500 @ 7:00
400 @ 5:40
300 @ 4:15
200 @ 2:50
100 @ 1:25
8 x 50 kick @ 1:00 (2x - fly/breast/free/fly)
100 easy
4 x 50 @ :45, Fly/Free
100 warm down
Note: I was going to add another 1000 to this -- 20 x 50 @ :45, every 4th one fast -- but I was cooked after that little fly set. I simply cannot bang that out the way I used to.
Saturday Swim (2600 yards)
4 x 100 free warm-up @ 1:35
100 kick
4 x 100 free warm-up @ 1:35
100 kick
5 x 100 @ 1:30, breathing every 3rd
2 x 200 pull @ 2:50
100 kick
4 x 100 tempo @ 1:25
100 kick
100 easy cool down
Saturday Weights (Did each super-set 3x)
Upright Rows / Goblet Squats / Incline Sit-Ups
Incline Bench / Forward Lunges / Incline Leg-Lifts
Push-Ups / Reverse Lunges / Side-Lateral Raises
Triceps Press-Downs (rope) / Russian Twists
Triceps Extensions
Sunday Swim (1500 yards)
4 x 200 free warm-up @ 3:00
200 kick
10 x 50 @ :45, breathing every 3rd
Sunday Weights (Again, each super-set 3x)
Bent-Over Rows / Quadruped Leg & Arm Extensions
Lat. Pull Downs (4x) / Groin Adductions / Side Leg Raises
Standing barbell curls / Dumbbell deadlifts
Standing dumbbell curls
That’s it. Enjoy!
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