Does anyone have suggestions for a good 1 hour work out using freestyle and breast stroke only? I work out in a indoor pool with Sr. swimmers and I want to remain considerate, because we share lanes most of the time.

umm, I suggest you should do a good warm up and stretching exercises then in pool swim something like 200-600m warm up followed by something harder (like 10x100 or 5x200 with 75%-85% best time in each discipline) then work for some technique for a kilometer or two and finally go for 4-8x25m with all the crap in you and then relax for 50-100m.
Relax between exercises when swimming fast because it is not really healthy otherwise!
If done organised you can do this for like 30-45 min

(Nov 25, 2011 4:21pm)mastapeace Wrote:  umm, I suggest you should do a good warm up and stretching exercises then in pool swim something like 200-600m warm up followed by something harder (like 10x100 or 5x200 with 75%-85% best time in each discipline) then work for some technique for a kilometer or two and finally go for 4-8x25m with all the crap in you and then relax for 50-100m.
Relax between exercises when swimming fast because it is not really healthy otherwise!
If done organised you can do this for like 30-45 min

Thank you, I'll give it a try. Today, I went MTN Biking for a couple hours, so I did a lame 45 minute swim, just cruised with Freestyle, but I feel better than when I just got back from riding.

dude also keep in mind that a good workout cant be made of freestyle only.

Yep, I try not to just do freestyle, so I do kick and pull intervals also. Alas, its the conditions that I swim under because I am not a competitor, so our lanes are more or less free for all. I spend a lot of time going around the seniors and just trying not to splash them too much.

I don't swim backstroke or fly because of the lane situation, sometimes on the weekends, or if I go at night, I have a lane to myself, but rarely.

I competed from 11 years to about 18 years, then switched to running and biking for years. Just getting back into swimming because its a lot less stress on the body, especially when you get older.

I have started to use swimplan.com It does a good job of giving you 1 hour workouts and explicitly gives you drills to do also.

(Nov 24, 2011 7:42pm)stmiyabe Wrote:  Does anyone have suggestions for a good 1 hour work out using freestyle and breast stroke only? I work out in a indoor pool with Sr. swimmers and I want to remain considerate, because we share lanes most of the time.

I would try to get as much variation as possible and beat yourself up in as many ways as possible for a quick 1 hour workout.
Warmup:
200 swim
200 kick
200 pull

8 x 50, 1st 25 sprint free, second 25 slow drill recovery (catchup, or equiv)
(i'd do on an interval)

200 free, :20 rest
300 kick, :30
200 free, build each 50

6 x 50, 1st 25 underwater, 2nd 25 sprint with only 2/3/4 breaths (as applicable to skill level)

2 x (4 x 50) alternating strokes, on decreasing intervals (decrease by 5 sec per set)

200 easy cool down.

Good Luck!
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