short swim workouts
Lunchtime Swim Workouts
It's
going to take more than an hour to get to the pool, change, shower,
and change again unless your workplace includes a swimming hole. Even
then, there is not time for some of the details that are standard
in a swim workout: long warm-ups, lots of attention to technique,
plenty of drills, and a long swim down. Assuming you have less than
an hour for the swim, changing, and just a run through the shower,
you might be able to get through these basic swims. If you're sore
the next day, though, add a little swim down. Even a hundred yards
will help. |
IM means Individual Medley. It is Butterfly, Backstroke, Breaststroke, Freestyle.
Workout # 1 | Alternating Free and IM |
Free |
200 |
total about 45 minutes for a pretty good swimmer | 2000 |
Workout # 2 | IM + technique Free |
Free |
500
|
total 45 minutes for a fair swimmer | 1500 |
Workout # 3 | Free with toys, IM swim |
Free |
400
|
total 60 minutes average, 40 for good swimmer | 2000 |
Workout # 4 | Really short lunch break |
All
Free |
600 |
total 30 minutes, more if the rests are long. | 1500 |
Workout #5 | Pyramid |
Whatever |
300 |
total 50 minutes for a slowish swimmer | 1800 |
Workout #6 | Favorite and not fav.strokes |
Free |
400
|
total 50 minutes for an ok swimmer | 2000 |
Workout #7 | pyramid lunch |
Choice or all free short rests, maybe 10 seconds.
|
4x50 |
total 50
minutes if the rests are short |
1800 |
Workout #8 | bare bones basic |
One mile (1760 land mile or 1650 swimmer's mile based on 1.5 kilometers) straight swim. Every 4th lap change stroke for 50 yards OR every 4th lap
speed up for 50 yards |
1650 |
total 30 minutes is a very respectable time | 1650 |
Workout # 9 | Hard core but short |
Free |
400 |
total 30 minutes is average | 1400 |
Workout # 10 | a learning experience |
Whatever stroke
you can't do at all. |
|
total 40 minutes because learning takes more time | 1400 |
If you're just beginning, this
plan will take you to a mile in six weeks.
These
50 workouts are for a bit more than hour, depending on your speed.
Some basics
Drills Galore
Flip turns
are explained.
A plan for swimming the 2.4
miles in an ironman
glossary
SWIMMING
Home
(New - A Facebook discussion group has been put up
by a swimmer doing the swim-a-mile program. If you would
like to join or begin a discussion please go to FB 0-1650 talk)