S = Swim or Pull
E = Easy
|Warm-up||20%||9||[50 E-K, 50 M-S] @ (:20 rest|
|Skill Refresher||20%||9||25 E-D @ (:15 rest|
|Main Set||50%||22||[25 F-S, 25 E-S, 25 F-S] @ (:30 rest|
|Cool-down||10%||5||25 E-S @ (:10 rest|
You read it as:
- 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. Good luck with your workouts.