A champions workout

I am currently using SwimPlan.com for all my workouts. The algorithms in their computer generated workouts peg me as a beginner (100 free repeats between 2:25 - 2:40 with 20 seconds rest). The next level is slow. Geeez. I do have a Li f way to go but I am enjoying the journey.

I used to be a breaststroker so I had the program kick out a cool workout for me today. I love this program and will never run out of workouts.
------------------------------------
Personalized swimming workout for Tim
www.swimplan.com

Duration 45-60 mins
Distance 1300yd
Pool length 25yd
Issued Aug 22 2015

Warm up

• 4 x 50yd Freestyle Swim (even pace), rest 0:15 / 50yd [Easy]
  Freestyle swim at a steady pace.

Build up

• 8 x 25yd 50/50 Freestyle + Breaststroke, rest 0:10 / 25yd [Aerobic]
  Swim alternate lengths of Freestyle and Breaststroke. If you prefer, you can split longer distances by units instead of pool lengths e.g. Swim 100 Freestyle followed by 100 Breaststroke.

Core (repeat 2 times)

• 2 x 100yd Breaststroke Swim, rest 0:20 / 100yd [Aerobic]
• 4 x 50yd Breaststroke (25yd Easy, 25yd Effort), rest 0:15 / 50yd [Aerobic]
  Breaststroke swim at a slow, relaxed pace for 25yd, followed by a Freestyle swim at a fast pace for 25yd. Recover during the easy part of the swim.

Warm down

• 2 x 50yd Freestyle Easy, rest 0:15 / 50yd [Easy]
  Freestyle swim at a slow, relaxed pace.

Intensity key

Easy: 50-60% of your maximum heart rate

Aerobic: 60-70% of your maximum heart rate

Endurance: 70-80% of your maximum heart rate

Sprint: 80-90% of your maximum heart rate

posted from Bloggeroid