As I am continuing to be semi-injured I thought I might try more structured swim work-outs. Here's one I might slightly modify and work towards. It's taken from http://triathlon.competitor.com/2016/04/training/one-hour-workout-sprint-focused-swim_130265. You can find a link there, which I haven't yet clicked on, to other work-outs.
Warm-up (500)
Repeat 4x: 100 free, 25 backstroke
Main Set #1 (600)
Twice through: 50 kick, build
2×50 pull, with 8 fast strokes off of each wall
3×50 swim as 25 fast/25 easy
Main Set #2
(1500) 16×25 on an interval 5 seconds faster than your “comfort zone.” (Ex: On every :25)
100 easy
16×25 alternating one on an interval 10 seconds faster than the interval you just did, and one on an interval 10 seconds slower than what you just did. (Ex: One on every :20, one on every :30.)
100 easy
16×25 on an interval 5 seconds faster than the first round. 1 x 100 easy
Cool-down (400)
100 drill
100 kick
100 backstroke
100 choice
Total distance: 3000
Warm-up (500)
Repeat 4x: 100 free, 25 backstroke
Main Set #1 (600)
Twice through: 50 kick, build
2×50 pull, with 8 fast strokes off of each wall
3×50 swim as 25 fast/25 easy
Main Set #2
(1500) 16×25 on an interval 5 seconds faster than your “comfort zone.” (Ex: On every :25)
100 easy
16×25 alternating one on an interval 10 seconds faster than the interval you just did, and one on an interval 10 seconds slower than what you just did. (Ex: One on every :20, one on every :30.)
100 easy
16×25 on an interval 5 seconds faster than the first round. 1 x 100 easy
Cool-down (400)
100 drill
100 kick
100 backstroke
100 choice
Total distance: 3000
