My swim plan

this is the swim plan that I have been following for the last couple months...


Distance
2000m
Pool length
25m
Issued
Sep 4 2008
Warm up
•
8 x 25m Freestyle Swim (even pace), rest 0:10 / 25m

Freestyle swim at a steady pace.
Build up (repeat 8 times)
•
1 x 25m Single Arm (arm by side) 6 x left, 6 x right, 6 x full stroke, rest 0:10 / 25m

Freestyle using one arm at a time, focusing on shoulder and hip rotation. Complete 6 arm strokes with the left arm followed by 6 strokes with the right arm. The non-stroking arm is held loosely by your side.
•
1 x 25m Streamline Kicking, rest 0:10 / 25m

Freestyle kick with arms held out front in a streamlined position. Fingers overlap with one thumb lightly gripping the opposite hand. Lift your chin above the water to breath without turning your head.
Core
•
2 x 200m Freestyle Swim, leave on 05:00 / 200m

Freestyle swim, starting every 200m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
•
2 x 100m Freestyle Swim, leave on 02:20 / 100m

Freestyle swim, starting every 100m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
•
2 x 200m Freestyle Swim, leave on 05:00 / 200m

Freestyle swim, starting every 200m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
•
4 x 50m Freestyle Swim, leave on 01:16 / 50m

Freestyle swim, starting every 50m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
Warm down (repeat 2 times)
•
1 x 50m Freestyle Easy, rest 0:15 / 50m

Freestyle swim at a slow, relaxed pace.
•
1 x 50m Breaststroke Easy, rest 0:15 / 50m

Breaststroke swim at a slow, relaxed pace.

When I finsih early I just swim another set untill my hour is up.