Originally Posted by PAR

If you are not looking to bulkup then its great all round and will put biking to shame. It is a full body workout and cardio workout all in one, but like I said it will not bulk you up.

Did swimming for years until I starting pushing a mouse across a desk and getting out of shape.. just started swimming again.

his workout is not for everybody. But if you are looking to work on you IM, endurance, endurance butterfly or just want to get a 4000+ workout... this is the workout for you.

Pulled this from a swimming form *and made a few edits*

Long warm-ups are essential.
During your warm-up there are many things that go through your mind and body.

1. Getting used to the water tempeture.
2. Stretching out all those kinks and sore muscles
3. Forgetting all about work related issues and concentrating on stoke technique and breathing.
4. Forgetting about any personall troubles you may be having and begin daydreaming.
5. Counting laps, some of use like to count by laps while others like to count by 50's or 100's.
6. While warming up it's ok to stop once in a while to stretch out a muscle that needs stretching. Once we start the main set you should be ready to go.

warm up:

1400 yards- Mostly free but throw in occastional laps of stroke
to mix it up.

800 IM

The biggest accomplishment of this workout is to make it through
a 200 fly. *most people just starting out will not be able to do 25 fly let alone 200 so do what you can until you can hit 200.

Just try to stay relaxed and make it through the fly.. you will find the backstroke leg of this set a chance to get your wind back.


Then take a minute or two
and start the next round

16 x 75's -- 5 to 7 seconds rest between each 75
(If your next to somebody of equal speed these two seconds help
pace eachother)

50 fly, 25 back, 50 back, 25 breast, 50 breast, 25 free...
(continue this cycle until you've done a total of 16)

200 warm down -- (4000)

5 x 100's on 2 minutes
Just try to hold your stoke at a good pace.
first 100 fly, back, breast, free and the last one
100 IM.

4500 yards

You should not be able to do all of this the first time you try.. Do what you can and build to it..