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Hey guys, I`ve added pool workouts because a pool is readiliy available to where I am situated. The water is no stranger to me. I am hitting a stumbling block and not sure what to do for swim workouts. Please share what you do for stroke correction, or hypoxic training (or in short, please share your pool workout).

I am looking for ideas!

I`m looking for a workout 3 or under. I`m not opposed to a 1 km workout.
My skill level is average.

Dave

I've gotten out of my swim routine lately but I saw posted on another thread a website that might be useful for you

http://www.swimplan.com/

It helps you personalize your workout (including drills) based on what resources are available to you and what your swim goals are (endurance, speed, etc.)

Hope that helps.

@ Dave1984 - Thanks for starting this thread... I've been looking to do something very similar in the pool, but have had no idea where to start.

@ ELboy24 - I'm checking out the site right now... seems like a great resource. Thanks!

Although it is for triathletes this is still a good guide for just swim workouts:

Workouts in a Binder: Swim Workouts for Triathletes-Gale Bernhard, Nick Hansen

The pages in this book are coated so if it drops into the pool it is not an issue!

I've gotten out of swimming lately, too, but a while back before I started trying to gain more muscle I was swimming 3000m a day. You want to start with a suitable warm-up, say 50-100 x freestyle, 50-100 x kick, 50-100 x stroke, 50-100 x freestyle, and then actually get out of the pool for a second and stretch, loosen your shoulders up, stretch our your legs to prevent charlie horses, etc.

I used to like doing a ladder, which looks something like this:
8 x 25m
6 x 50m
4 x 100m
2 x 150m
1 x 200m
2 x 150m
4 x 100m
6 x 50m
8 x 25m

These distances are for getting better at sprinting, not necessarily working on endurance. You'll want to do each lap/length on a time, so that you're working against the clock, while giving yourself some rest but not enough to let your heart rate go down.

After that you do a cool down, like 200m very slow and gentle freestyle, working on long pulls and deep catches. Don't forget to stretch and drink lots and lots of water.

swimbikerun saidAlthough it is for triathletes this is still a good guide for just swim workouts:

Workouts in a Binder: Swim Workouts for Triathletes-Gale Bernhard, Nick Hansen

The pages in this book are coated so if it drops into the pool it is not an issue!

I agree with swimbikerun. It is a great book to start and it covers various types of workouts as well as has an easy and hard for each one.

You might want to look for a master's swim club in your area, too. Though I do most of my swims on my own, I find that swimming with others is more motivating. I've been a swimmer for 35 years, so can conjure up my own workouts, but I tend to get bored at about 3000m if left to my own devices. When I swim with others I can do much more substantial workouts.

NC3athlete saidYou might want to look for a master's swim club in your area, too. Though I do most of my swims on my own, I find that swimming with others is more motivating. I've been a swimmer for 35 years, so can conjure up my own workouts, but I tend to get bored at about 3000m if left to my own devices. When I swim with others I can do much more substantial workouts.

I've been on Master Teams before and they are really great. They usually have good coaches that can help you with stroke technique and ways to improve your speed.

I saw some guys at my pool do this workout and have tried it myself a few times:

Repeat 5 times

- Swim 100-200m moderate pace
- Pushups - 30 seconds worth of pushups (10-40 reps depending on fitness level)
- Abs of choice - crunches, setups, flutterkicks, leg levers - 1:00 of abs

I like to do it when I want to add something other than laps.