Swim team work out?

Question

I was on the swim team in high school but have since stopped. I'm trying to get back into shape, trim down and stuff, and started swimming again, but unless I have some sort of structure I don't do very well. Anyone have suggestions for a good work-out that their team does?

Right now I'm doing a 1000m ladder (alternating breast and free. I'd rather avoid fly) then stopping, but I feel like I can still do more in my work outs and I know that teams do way more than that, I just can't remember any specific workouts.

Answer 1

ladders are really good.  but if you are looking for a workout. here is the basic workout foundation:

warm-up: long and stretch

some drill warm-up or kick

main set (2,000-3000 yard usually)

some more kick or pull to really stretch out

then a long slow warm down

so a typical workout for me:

500 stretch

10 X50 drill/swim (:55)

5 X 100 free build (1:25)

main set: (this varies depending on if you want to focus on stroke or free but for freestyle:)

500 free

2X250

5X100

i'll do that like twice through

or for IM

4X25 Fly (:30)

3X50 Back (:55)

2X100 Breast (1:45)

1X200 free (2:45)

i'll do that like twice through...

6X25 sprint...to really get the blood pumping and apply your workout

then a long pull (like a 500 pull) breathing 3,5,7,9,3

then a nice warm down

times can obviously vary and you can always look for workouts online...and if you know anyone else that swims, bring them with you. it makes the workout so much easier and you will be more motivated to follow the workout.

Answer 2

Things to get you in shape would be :

1. Sit ups* [stomach]

2. Push ups [upperbody]

3.Jogging/Running[lowerbody]

4.Swimming lengths,once or twice a day.

Do something for each part of your body about ten minutes each, [ten for upper, ten for lower  etc.]  per day and you will improve significantly !

Answer 3

This is what we normally do in practice

Warm up-

400 Free

400 IM [50drill,50kick]

400 Free

12 50's kick w/ kick board on 1:10

Main set-

6X 400's

Odd- free

Even- choice [drill/kick by 50's]

6 flipturns from the middle

2- free to free

2- free to back

2- back to back

Or we'd do a ladder

100- free

200- stroke [IM order]

300- free

400- stroke [IM order]

500- free

400- stroke [IM order]

300- free

200 stroke [Im order]

100- free

with

200 swim

200 pull

200 kick

Cool down-

200 easy