Pool Workouts

Below is my swim workout for today that I received from swimplan.com. I am not used to such detail swim workouts let alone try to keep all the time, distance and amounts in my head without messing up the schedule. To help me swim without too much thinking I printed the workout and tape it to my water bottle and brought the bottle to pool side so that I could follow through the repeats.

Another trick to the workout was learning how to use the pool side clock. When the workout had me leave the wall on a certain time I had to figure out how to read my times and include the rest so that I would leave the wall at the specified times. I manged to figure it out and enjoyed the longer rest if I would swim fast. If I swam slow then my rest would be less. Anyway, I had fun with this workout.

Warm up:
• 4 x 50m Freestyle Swim (even pace), rest 0:15 / 50m

Build up (repeat 4 times):
• 1 x 50m Streamline Kicking, rest 0:15 / 50m
• 1 x 50m Freestyle Push & Glide, rest 0:15 / 50m

Core:
• 2 x 200m Freestyle Swim, leave on 05:40 / 200m
• 2 x 100m Freestyle Swim, leave on 02:30 / 100m
• 2 x 200m Freestyle Swim, leave on 05:40 / 200m
• 4 x 50m Freestyle Swim, leave on 01:20 / 50m

Warm down (repeat 2 times):
• 1 x 50m Freestyle Push & Glide, rest 0:15 / 50m
• 1 x 50m Freestyle Easy, rest 0:15 / 50m

Total Swim Distance: 2000 meters
Total Swim Time: 39:40

The nice thing about this program is that I can keep this effort at my current level and increase it when I am ready. I plan on taking a time trial 5 minute swim once a month to gauge my fitness level before I increase my efforts in my swim workouts.