Warm-up: For 9:00 minutes, do an easy 50 kick followed by a moderate effort 50 swim, then rest :20 seconds. Repeat this pattern until the 9:00 period is over.
Skill Refresher: For 9:00 minutes do an easy 25 of stroke drill, rest :15 seconds, and repeat. Repeat this pattern until the 9:00 period is over.
Main Set: For 22:00 minutes do a 25 fast swim, a 25 easy swim, a 25 fast swim, then rest for :30 seconds. Repeat this pattern until the 22:00 minute period is over.
Cool-down: for 5:00 minutes do an easy 25 swim, then rest for :10 seconds. Repeat this pattern until the 5:00 period is over.
Remember - this is a very basic plan. It will improve your level of fitness, but you may be ready for more. If you think you are, take a look at the related resources listed above on workouts and planning. If you have any questions, post them on the About Swimming Forum and get answers from me - and other About Swimming readers. Good luck with your workouts.
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