Swimming Workouts

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I'm finally in decent swim shape

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how many meters you doing a workout?

You need to start doing intervals. 25s: swim all out WITH GOOD FORM across pool, then swim easily back, repeat.

50s or 100s, swim it all out WITH GOOD FORM, wait, then do the interval again.

Start with 3-5 of each, build up. You'll wreck your lungs and heart, but will burn calories and improve fitness and speed really quickly.

For 50s and 100s, you need to set an interval time. Swim one of each at your best speed. Say you can do a 50 in 45 seconds, then you use your watch or the pool timer to control your starts and start each one on the even :00 minute. That gives you 15 seconds to recover, which gets shorter as you get tired and take longer to swim the interval.

For 100s, same principle. Say it takes you 1:40 to swim 100; start on the :00. You'll rest 20 seconds after each interval until the clock hits :00 again then go.

Make sense?

What I've typically been doing is 300-400yd warmup. Follow that with (2) 200yd with 30 seconds rest in between . Then, (4) 100yd at 2 minutes each. Follow that up with (8) 50yd at 1 minute each. After doing those, I usually kick a 200yd IM and then do a pair of 100yd IM's before doing an easy 100yd to warmdown. It's a good workout, but I'm getting a little bored and want to do some different things. I'm trying to shed about 5-7 lbs, so I would rather center the workouts around sprinting and getting the heart rate up.