View Full Version : Time Constrained workout

Jim Allen
June 11th, 2003, 01:11 PM
I have recently strated swimming for exercise and fitness in the morning before work. I have joined my local Y, and only have 45 minutes to get in a good workout. I do 50's 100's and sometimes 200's freestyle reps. I would like to add to my routine to improve stamina and speed. All the workouts posted take over an hour, What else can be done in 45 minutes? Thanks

Dominick Aielloeaver
June 11th, 2003, 01:45 PM
Jim I can Tell you what I do May be It will help. I swim twice a week . I use my swimming for cardio and excerise. This is monday and friday.I will swim 200 laps in a 25 meter pool. All free style. Non stop. This is done in 3 phases , !st 64 laps is moderate speed 2nd 64 laps is distance the balance is for endurance. Also i do I do a number of different excercises in the gym 3- 4 times a week. But in your case , if you want to excerise whyn do 50 100s . why not use that hour you have and swim the whole hour right thru. After all you do not indicate you are training for any races. :) :cool: :)

Leonard Jansen
June 11th, 2003, 02:29 PM
Two of my favorites:
1) a) warm up
b) broken 1650 done as:
11 lengths, rest :15
10 lengths, rest :15
9 lengths, rest :15
... etc ...
3 lengths, rest :15
2 lengths, rest :15
1 length
Take the elapsed time and subtract 2:30
Also, try to get faster as the # of lengths goes down
c) warm down

2) a) warm up
b) 1650 done as 33 X 50, rest :10 between 50's, take elapsed time and subtract 5:30
c) warm down


June 11th, 2003, 06:14 PM
Ah yes I recognize this problem. I just got back from a 45 minute work out which is all the time I have had the last couple of months.

I did one 500 free warmup. First 200 easy, 100 stroke, 50 kick, 100 stroke, 50 speed Rest no idea how long I rested.

Next 100 IM then 200 IM one minute rest between each. Repeat set five times

100 IM for time Write it down and see your self improve.

2X50 warm down. One 25 free the other back

My other favorite is:

500 Warm up as above

10X100 50 kick 50 pull. On the pull make sure you get good rotation and extended reach with a long axis pull. Look for Emmett's articles. 30 Seconds rest

10X50 IM order. First 50 fly then back Breast free 30 second rest etc.

Warm down if you have time.

Thrid work out

3X500 Free

10X50 25 fly and 25 free 25 breast and 25 free 30 second rest repeat 30 seconds rest

Easy 100s alternate kick and pull to fill time. Work on that form as above. Thank you Emmett this has really helped me!!!!!!

Have a great day