This broken toe has put a cramp in my swim style. LOL It’s hard to sprint using a pull buoy. All of these intervals are based on me using a pull buoy. I do seem to be getting faster . . . sometimes, but I really just can’t sprint. This has shown me just how much I rely on my legs when I sprint. My arms don’t really turn over any faster. LOL One result of pull workouts is I’m consistently swimming 3000+ yards/workout. Why? The pull workouts are easier because, without kicking, my heart rate is significantly lower. So, I require less rest in between sets. This workout was actually only 54 minutes.
For this month so far, I believe I’ve swum ~33,000 yards. That’s over the course of 13 days. Of course, in college, we easily swam 40,000 yards in a week. That’s almost too much to fathom right now. Right now, I’m swimming the next 8 days. All of them probably around 3k yards. I’m feeling good. We’ll see where I’m at in 8 days. LOL
Okay. Be sure to tailor the intervals, distances, and sets to your fitness level (faster or slower). It’s all about swimming. Nothing else.
55-minute swim workout, mixed yardage pull Saturday
500 warmup (~7:11 min)
Warmup set (600 yds, 10 min)
8 x 75 on 1:15
Main set (2000 yds, 31 min)
Inverted pyramid — on the way down base + :10, on the way back up base +:05
400 on 6:10
300 on 4:40
200 on 3:10
100 on 1:40
100 on 1:35
200 on 3:05
300 on 4:35
400 on 6:05
Bonus set (100 yds, 2 min)
4 x 25 on :30
200 warm down
Total yards: 3400
The pool the hour after I swam. It was quiet for such a hot, beautiful day. I had the lane to myself.
