I'm doing the 1 hour postal swim during the last week of January. I've been out of the pool for the last two weeks due to xmas vacation and need to seriously work it to achieve my goal pace of 1:15 per hundred. Here are my workouts for week one of three, for anyone else who is training for this race.

To adjust these workouts for your pace, figure out what your "I can swim freestyle forever at this rate" pace. Let's call that your "Base." For me, that's 1:20. The goal is to swim for 1 hour holding your base minus 5 seconds (Base-5). So anywhere in my workout you see 1:15s, you do your Base-5.

Week one is focusing on holding Base-5 in hundreds on a Base pace. For me that's a lot of hundreds on the 1:20, holding 1:15s.

Week two will focus on 200s, 300s and 400s, all holding a Base-5 pace.

Week three will focus on 500s and more at Base-5. By the end of week three I'm hoping to be able to do a 1500 at Base-5 without having my heart rate go through the roof.

The first 1000 of each workout is a warm up. I will always throw in some stroke work and IM. Usually the kicking is at the end, because if I cramp up, it's during kicking and I don't want the workout cut short due to that. These workouts, as written, take about 1 hour and 15 minutes, give or take. Minimum of 4000 yards each workout.

Enjoy!

So here is Week One:

Monday Jan 4
500 fr (hold 1:20s), 200 bk, 100 br, 4x50s fr on the :45 [1000]
5 x 200s fr on the 2:50, try to hold 1:35s [1000]
2x (100 br EZ, 4x 50 bk on :50,) [600]
4 x 100 fr on the 1:20, hold 1:15s [400]
5 x 100 IM on the 1:40 [500]
200 fr on the 2:30, 500 kick [700] = 4200 total

Tues Jan 5
500 fr (hold 1:20s), 5 x 100 bk/bk/br/fr on 1:35 [1000]
4 x 50s fr on :45, 200 IM EZ [400]
2x (5 x 100 fr on the 1:20 (hold 1:15s), 200 EZ back) [1400]
4 x 50s fr on :45, 200 IM EZ [400]
4 x 125s on 1:40, 500 kick [1000] = 4200 total

Wed Jan 6
500 fr (hold 1:20s), 200 back, 100 br, 200 kick [1000]
5 x 50s fr on the :40 (hold :35s), 150 EZ back [400]
10 x 100 fr on the 1:20 ALL OUT, try to hold 1:12s! [1000]
300 EZ back, 300 EZ IM [600]
4 x 75s bk/br/fr on 1:15, 4 x 75s fr on 1:05 [600]
3x (100 kick on 2:00, 2x50 kick on 1:00, 4 x 25 kk :30) [900] = 4500 total

Thurs Jan 7
500 fr, 400 bk, 300 IM, 200 br, 100 fly [1500]
5 x 100 bk/bk/br/fr on 1:40, 4 x 50 fr on :45 [700]
8 x 100 fr on the 1:20 ALL OUT, try to hold 1:12s! [800]
200 EZ back, 5 x 100 IM on the 1:45 [700]
300 on the 3:45, 200 EZ kick [500] = 4200 total

Friday Jan 8
500 fr, 4 x (25 fly/50 bk/25 br), 100 kick [1000]
8 x 50s fr on the :45 holding :35s, 200 back EZ [600]
600 fr holding 1:15 pace, 200 back EZ [800]
2 x 50s fr on :45, 400 fr holding 1:15 pace [600]
200 back EZ, 300 fr holding 1:15 pace [500]
5 x 100s kick on the 1:50 fly/fr/br/fr/fly [500] = 4000 total