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The Lane Line

Workouts and Inspiration from a lifelong swimmer

Website: www.thelaneline.com
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  1. Monday 3k Aerobic + Stroke Option

    Happy Monday everyone... anyone else on Spring Break this week (technically my kids, not me)?
    I've been fighting some shoulder pain this weekend (from sleeping, not swimming) so I did the main set below but cut out the stroke set so I didn't overdo it. I'm coming up with some no equipment travel workouts later in the week, so stay tuned...

    W/U (800):

    400 swim - 75fr/25st
    200 kick w/ fins
    4x50 @ :50 dr/build free w/ fins

    Main (2000):

    5x400 swim freestyle
    1 - smooth @ 5:20 (Aerobic Base - AB)
    2 - breathe every 3/5/7/9 by 50 x2 @ 5:40 (AB + :05/100)
    3 - n/s @ 5:20 (AB)
    4 - swim @ 5:00 (AB -:05/100)
    5 - 100 smooth/100 fast x 2 @ 6:00 (AB + :10/100)

    Recovery (300):

    6x50 @ 1:00 fr/bk easy

    Stroke - Optional (600):

    8x75 primary (or IMO) @ 1:30 - 25 dr/50 sw

    100 easy

    Total (no stroke): 3000
    Total (full workout): 3700

    Website:www.thelaneline.com
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    Swim Workouts