I'm looking to get in 2-3 swim workouts of 3500-4000 this week. Does anyone know of a swim group I can drop in on for free a few times this week only? Maybe something the pace of the old Curl-Burke group that meets at the Hains Point pool in the mornings during the summer? Mornings are preferable, but I'm willing to swim at night if necessary.
Also, I'd like to pick up a track workout or two... probably 4x800 or 3x1000. Similar track-related advice would be appreciated too!
I have a group (some triathletes, some just swimmers) that swims most evenings at Wilson at 6:30pm. I'm a short-course junkie, so my hard workouts tend to be on Tuesdays and Thursdays, with more stroke/recovery sessions on the long course days.
Below is my swim plan for the upcoming week, along with proposed main sets:
Monday: 6:30pm LC (40x50 variable pace)
Tuesday: 6:30pm SC (6x500 descending)
Thursday: 6:45am SC (3x800 on 9:30)
Friday: 6:30pm (3x400 and 12x50 breath control)
As far as pace, for short course I usually do 1:15-1:20/100yd and for long course I stick with 1:30/100m.