I have had to stop swimming for 8 months because of illness and injury now my times suck what do I do?

Question

I used to be great now I suck what practice work outs can i do to get better by myself. Thanks!

Answer 1

do endurance work, so do like 10 x 100 on an interval where you can make them by a few seconds if you go hard.  For an idea of what interval to make them, do an all out 100 and find out your time and then add like 10-20 seconds.  Experiment.  When you start getting back into shape, do faster intervals and then once you feel good again do more speed work, like 50s or 100s with a lot of rest but all out

Answer 2

ask a coach to make up a practice for you, that would not hurt you and then with that go practice on your own time.

i have a back injury and missed most of the season but with extra practice i was able to get right back into it