Most of my posts thus far have been about cycling, but I have been doing a lot of swimming (3 mornings/week). I am struggling to speed up; when I do my ladder sprints I feel like as I try to get faster, I battle the water more which in turn slows be back down. So I kind of feel like I’m thrashing around in the water. I’ve discovered it seems like a better way to go about it is to focus on having a really strong pull, then slowly speeding up the turnover rate of that pull. And of course staying “slippery”. Even still, I seem to stay the same pace regardless, 50m in 40-45 seconds, 100m in 1:45 etc. I notice some workouts on the white board above the clock that say like 25m in 10 seconds, 50m in 20 seconds. 20 seconds. That’s twice as fast. Ummm….how is that possible???
Anyway, the main sets of my swim workouts usually look like this:
Monday: Intensive Endurance sets (4 x 800-1000m at race pace)
Wednesday: Sprinting, ladder sprints (1 x 50m, 100m, 150m, 200m, 200, 150, 100, 50) or interval sets (4 x 200m, 50m)
Friday: Endurance (1 x 1500m, sometimes every 5 laps doing a sprint)
This seems to be a pretty awesome workout series to me, and I WISH I could apply it to my running (uh oh, here it comes…), but I have made appointments with a new PT starting next Friday, so hopefully that will help. Although it won’t do anything for my upcoming race, I’ll just have to hurt thru that one. I’m taking a bit of a break from running this week to let things heal a bit. Hopefully I’ll still be able to run 3 miles by the end of the week 
