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Originally Posted by Nazggul
Comparing swimming to running and biking, I'd have to say that it is easiest to get your heart rate up from running, biking, then swimming, in that order.
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Warm up:
200 Free
200 Back (losens the shoulders up both front and back)
Set #1
4 x 50 @ hard pace :40 (30 seconds rest between)
400 easy
Set #2
4 x 50 @ hard pace :40 (30 seconds rest between)
300 easy
Set #3
4 x 50 @ hard pace :40 (30 seconds rest between)
200 easy
Set #4
4 x 50 @ hard pace :40 (30 seconds rest between)
100 easy
Drills:
200 Kick
200 Pull
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I'd put them at running, swimming, cycling - keeping in mind that it takes longer to get into good, fast swimming shape than any of these.
With that in mind, this workout is way too intense if you're just begining. I'd say spend a few days working on 1000 meter sets. Maybe 5x200 to see how you feel. Take them easy - then work up to this.
I'm not a freak for working out - maybe three times a week. But I'm in okay shape (just did a smokin 10 mile mud ride this am!) And I used to swim AAU - and would do more than this daily. But today, I couldn't manage this workout without a few weeks buildup...I'm a racer though, so maybe it's the pace that's killing me.
50 meter pools really make the workout less tedious too, so if you've got access to one, I *highly* recommend using it. For some reason the university I work at won't ever let us use the pool if it's set up off the 25 yard lanes
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