View Full Version : the zen mile

amber pigman
December 20th, 2002, 08:00 PM
easy and relaxed effort: 3x100- rest 30 seconds between 100s./

fast and relaxed effort: 6x50- rest 30 seconds between 50s./

faster and relaxed effort: 6x25 freestyle, fly, or backstroke- rest 30 seconds between 25s./

fast and relaxed effort: 10x75 freestyle swim- rest 30 seconds between 75s./

easy and relaxed effort: 3x50- rest 30 seconds between 50s.

easy and relaxed: 70% of your maximum
fast and relaxed: 80% of your maximum
faster and relaxed: 90% of your maximum
fastest and relaxed: 100% of your maximum

I really enjoyed this workout, it was fun. :)

Mary Hinkle
February 16th, 2003, 11:16 PM
Thanks for this workout. I am a runner who is swimming one or two days a week, and I have been looking for a way to do an interesting mile.

I did this workout tonight and liked it a lot, then I got home and added up the yards. I think it's about 100 yards short of a mile. I vote for adding two more easy 50s at the end.


June 16th, 2003, 11:55 PM
So. I've taken this workout with me at least 3 times to the pool, and complete it only after doing a 500 warmup with fins....it's been really great. Thanks so much for the posting!

And, because I'm back after a 10 year leave (running, rowing, that sort of thing), at first it was hard to complete without fins...now I can do the enitire workout without that dependency...and also because I bought a copy of total immersion. wow! has that been helpful!


Nancy Graham
June 21st, 2003, 01:02 PM
Thanks so much for this workout. I tried to do it one morning last week, but did not have the notes with me and forgot a large part of it. This morning I was sure to take it with me to the pool and truly enjoyed the workout. Since I don't/can't do all of the swim strokes (fly, fast back), I need workouts like this that can fit my level. If you have more, please do post again.

It is difficult for me to determine my max swim heartrate, so I am basically going by "feel" and/or "the best I can do" (as for the 90%). I too am returning to swim after a rather long break from it, and appreciate any help from this fantastic, knowlegeable group.

I have seen reference in several posts about the Total Immersion book. I know there are workshops and perhaps classes, and am curious if just the book is a great help, or if it needs to be a companion to a class or workshop.

Thanks again (one week to my first triathlon:eek: )


June 23rd, 2003, 06:17 PM

Just like you, I am back after a long period away from swimming. At first it was so discouraging, because I just felt like a lead weight...and couldn't believe how difficult it was to simply move through the water.

After checking out this site, and some of the great info, I was inspired to buy the Total Immersion book. After only six weeks, I have improved dramatically...and it is one of the best things I have ever bought. In the book it talks about going at your own pace, and doing so without going to the "camp" to learn, etc.

And, actually, after one night of reading, I was able to apply the techniques immediately and greatly improved upon first attempt. It really was like a miracle. Before I knew it I could swim a 300 or even a 500 without nearly drowning. It was doing the drills that enabled me to really learn the technique, and improve so quickly.

Obviously, I'm a huge fan of TI, and think, especially since you've been gone from the sport a little while, that it would benefit you even greatly, because you might not have to "unlearn" as much.


Nancy Graham
June 23rd, 2003, 08:47 PM
Thanks Joanne -- You have convinced me to purchase a TI book. My confusion level was pretty high when I logged on to the site however! All the choices were mind boggling. Since I am new to the sport of triathlon, I opted for that book. It does say it is good for any freestyle swimming.

Now I impatiently wait for the book to arrive.

Thanks again, Nancy