My current swim workout below. I don’t swim with a Masters Swim Team. I probably should but I justify it with my erratic schedule and my easygoing lifestyle. Although I swim pretty hard, I do find that when there is someone in the pool that is fairly close to my speed, I tend to go faster to keep up or pass. I increased my overall workout distance a few months ago from maxing out at 1600 meters per work out to now regularly at least 2500 meters. My speed is consistently better since I got up to this distance. And I’m able to get it done pretty much in the hour that I’m allowed. I do mostly freestyle.
200 warm up
600 trying to keep under 9:30
200 legs only with fins
200 drill: stroke 1,2,3 stroke then kick skating on side for a few kicks then stroke
6×100 – keeping under 1:30 with long rest :50 sec
8×50 – on 1:10
200 cool down
I used to do a 6 beat kick but now a kind of double beat with a hard one when I push with my arm that balances the stroke. Feels great. I change the workout fairly regularly to keep it from getting boring.