I had a pretty good response to my recent article over at CompleteRunning.com, Running and Swimming, The Perfect Combination? So, I thought instead of sending each of you an email with this information, I’d just post it here for all to use. So, here it is…
I’ve used a version of this workout a lot over the last 6 months or so. I really find it’s a good workout and works regardless of the shape you are currently in and it gets all the fundamentals in – kicking, swimming, and pulling. Also, note that all the times are REST times – not swimming times. Make sure you take the rest noted. Start with this and see how it feels – too hard, cut back – too easy, double the main set.
I will be building workouts from this base, and upcoming workouts will be a version of this with a few additions and changes. I’ll try to get out three a week for the next couple of weeks. This should be a good start for you…
3 x 100 yards – 1 Swim, 2 Kick, 3 Pull
2 x 50 yards – Kick – 30 sec rest
4 x 25 yards – Kick – 15 sec rest
2 x 100 yards – Freestyle – 45 sec rest
4 x 50 yards – Freestyle – 30 sec rest
2 x 50 yards – Pull – 30 sec rest
4 x 25 yards – Pull – 15 sec rest
1 x 100 yards easy
1200 yards total
I’ve never put together a workout for anyone but myself, so be patient with me. I’d love to hear your comments or feedback on this – let me know what works and what doesn’t. Thanks and good luck! Let me know how it goes!