---Any noticed that Swim magazine asked for workouts?
If you have no coach, what do you do?
Perhaps some with experience might comment or advise on merits or
needs of these. And mine that follows.
These work-outs == "Trying to get back into the swim of things."
To keep track of distance I try a routine grouped of 500's
<>>with minimum of 3000 yds in 1+hr if possible,
<>>up to 5000 for full, if time, about 1 1/2 - 2 hours,
<>>and a few of 7-10,000, for "wind-up" workouts c.3 weeks before
major meets.

THE OLD GUY'S W-O --- 2-3X, 4+X? @ week:
>>> 500 + one length Warm-up: Stretching for feel and form
Kicks 12-10--one length, then 8-6, 6-4 [for three lengths] @ one arm
pull [slow for feel and form] keeping one arm extended until other
hand joins after pull.
Two lengths with one arm butterfly/dolphin motion, varying pull to 4-
2 pulls with same arm, then alternating. Again slow, for feel, form
and stretching.
THEN 200 IM slow for feel and form. Trying to keep 4-5 strokes [deep
pulls] across pool for first length/fly.
Then another 200 IM, or 2-100 IM feel and form, but checking time.
OR 2-100 free with paddles and pull-buoy.
NOTE: Use paddles for feel and form--NOT futile flailing.

>>>500 Free-- continuing to build, but with more effort now.
I use paddles and pull buoy.
Goal--do without these under 8 minutes, though 9-10 minutes now.
5-100 free--rest between as needed 5-10 seconds. OR swim it all as
one 500. Start on top or bottom [quarter?].

>>>500 kicking with fins--free or choice or 5-100s timing. 0-10
seconds rest. Goal: 1:30 100s or less on 1:40

>>>750
Free or Fly, inserting 50 back [rest stroke for feel and form].
5-100 free with fins and paddles with 50 back in between

>>>750
Free or Fly, 10-50s as above, inserting 25 back as above.
NOW at 3000 total. One + hour.

Repeat last two with fly or free, not done above.
NOW at 4500.
THIS IS NOT SPRINT portion, only "warm-up" or "return to fitness"

>>>500 Cool down
Breaststroke, IM and/or free cool--5-100s or 10 50s

ALTERNATE or ADDITIONs w breaststroke
Or SPRINTS .. e-mail at xlmini@...
if interested. Or post comments