This morning I did a bunch of broken swims. A broken swim is usually on fast swims where rest is provided within the given distance in order to maintain a higher effort. There's no getting around it; these sets hurt. But they're a necessary evil so I swim them anyway. Here's what I came up with:
- Warm up. Be sure to include some kicking as you will use your legs extensively to swim fast.
- 6 x 100 FAST, broken like this: 50 - rest 10 sec - 25 - 5 sec - 25. I rested for about 1:15 between each one.
- 6 x 50 DiSP for recovery
- 6 x 75 FAST, broken like this: 50 - rest 10 sec - 25
- 4 x 50 DiSP recovery
- 6 x50 broken like this: 25 - 5 s - 25
- Warm down
Feel free to drop the six repetitions to a number that more closely matches your fitness level/swimming strength.
Unfortunately, I didn't have the time to get to the broken 50s. I would've like to get through it all, but alas one must work to be able to pay to have fun like this. I'll come back to it in a couple of weeks.