Some of you might remember that I started taking swimming lessons back in March or so. Anyway, I've kept it up and am on my third set. It's been awesome to do because I don't know if I'd be motivated to go with out the lesson.

Anyway, yesterday during the lesson, my instructor gave a writeup of what we did for a workout. It was 700m originally, but with some time left we made it to 800m. I thought some of you might be interested, so I'd post it.

Note - this assumes a 25m pool

Warm up (100m)
- 2 length kick
- 2 length swim (fast)

Pull Drill (100m)
- 2 length of swim on front
- 2 length of swim on back

Swim Drill (200m)
- 4x50m (2 lengths)
Fast swim with 45 s rest between 50m

S/K/P Drill (150m)
- 50 Swim
- 50 Kick
- 50 Pull

Whatever Swim (150m)
- whatever stroke you choose, easy swim, can include:
- front swim
- back swim
- breaststroke
- kicking
- pulling

The above is 700m. To make it 800, we did two 50m fast swims where we were timed. We could break as long as we needed to in between.

Kicking requires the use of a flutter board and the pull uses the white floaty things you stick between your legs to keep them up (no kicking allowed).

Interesting fact - 1km swim is approx. equivalent to 5km running.

cool... I got in the pool again this morning and swam 1150 yards. It felt good. I did a similar kind of work out. Warmed up with 250 yards easy, then 100 kick, then 200 different drills, then I did 5x50s speed with 30-45 sec rest btwn, and then I did the balance as a cool down. I like the variety in your workout. Not sure how many meters 1150 yards is.

Thanks for the post.

My typical swim w/o is about 1150 meters. (Also using a 25 m pool.)

Warm up
-swim 50 easy

Breathing drills:
-breath in, breath out, breath in, go under and hold as long as you can (come up and recover)
-breath in, breath out, breath in, go under, release all your air and sink to the bottom, hold as long as you can (come up and recover)
-same as previous except immediately after you come up, swim 50, breathing every third stroke (recover)
-take a few deep breaths, go down to the bottom of the pool (my pool isn't too deep), push off, stay under as long as you can with arms straight out in front of you, only using your feet, when you can't hold it any more, come up take 1 big giant breath, and go right back down. When you get to the other end, come up, 1 big breath, and swim back to the other end, breathing every 3.
-rest and repeat

Breathing strokes (point is to focus in on your breathing)
-swim 50 breathing every 3rd stoke
-swim 50 breathing every 5th stroke
-swim 50 breathing every 7th stroke
-swim 50 breathing every 5th stroke
-swim 50 breathing every 3rd stroke

Skills drills (usually 100 meters) - chose from:
-finger tip drag
-hand tag
-long silk glove
-side swim
-swim with no kick
-swim with little kick

Speed drills
-swim 10 sets of 50 meters as fast as you can with 60 seconds of rest between each

Cool down
-swim 50 easy

Gosh and here I swam today during lunch to take a break from weight lifting and was worn out... my legs didn't thank me due to the leg workout yesterday.

Hardest part for me right now is breathing and endurance Its way different than running

I'm going to keep trying to stay with it (might swim 1-2x's a week) and see how it goes. Was nice working out and not feeling sweaty or hot

Haha I can only freestyle, breathing on every other stroke (every time my left arm comes out of the water), but it is my favorite workout.

You don't get sweaty, but there is a big investment of time, especially if you don't want to go back to work smelling like chlorine.

I almost always feel crazy hot once I get about 3 into the speed sets. Holy cow that will generate body heat fast!