Swim Workouts – January 2017

Been getting back into swimming and am coming up with new workouts.

I’ve noticed I’m finding it easier to grind out medium length reps this time around – not sure if it’s due to swimming in a new pool (UCSF Mission Bay’s outdoor pool), having others around that are also swimming laps (vs. swimming in China being and the only person legitimately swimming) faster than me, or being older and having more patience/tolerance.  It’s probably some combination of all of the above.

UCSF Mission Bay outdoor pool
2500-3500
  • Warm-up: 200 swim, 1oo swim drill, 100 kick no board, 6 or 8 50s (0:55) = 700-800
  • (optional) 2 x 250 (5:00) = 500
  • 4 x 200 (4:00) = 800
  • 4 x 150 (3:00 or 2:50) = 600
  • 4 x 100 (2:00 or 1:55) = 400
  • (optional) 200 – 300 pull
  • (optional) 200 kick with board

Notes – good for packing in a lot of laps, not hard to make the times (2:00 per 100 pace)

2900
  • Warm-up: 200 swim, 1oo swim drill, 100 kick no board, 4 x 50 Fl-Ba/Ba-Br/Br-F/Fr-Fl = 600
  • 200 swim
  • 8 x 50 (0:55) = 400
  • 200 swim/stroke
  • 8 x 100 (1:50) =800
  • 200 swim/stroke
  • 8 x 50 (0:55) = 400
  • 100 swim cool-down

Notes – 50 on the 0:50 was tough and not sustainable (yet!) after 2 reps.  Can probably try 100 on the 1:45 for some or all reps.

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