Pregnancy Swim Challenge (Weeks 20-32)

Well, we're getting to the home stretch here and I've been feeling pretty good!  I currently have a cold (yuck) but otherwise am happy with how things are going.  One of the fun things has been doing the weekly 'pregnancy swim challenge' workouts with friends.

We started out when I was 20 weeks pregnant (and feeling very out of swim shape) back in mid November with a 2000yd workout and are still going strong, adding 100yds each week!  I usually swim 2-3 other times on my own, ranging anywhere from 1000-3000yds, but easier workouts.

Here is a little recap of the workouts we've done each week for the last 13 weeks...hope there are others out there who will give this a try!

Week 20
5x100 warm up as 75 free, 25 back
5x100 as 100 pull/100 kick
5x100 adding 25 fast each time...15 sec rest after each 100. for ex: 25 fast/75 easy, 50 fast/50 easy, 75 fast/25easy, 100 all fast, 100 easy.
5x100 ascend - each one gets slower, on 1:45

Week 21
5x100 warm up as 75 free, 25 back
4x100 as 50 build up, 50 ez 10 sec rest
9x100 descend each set of 3 on 1:30 or a send off that works.
3x100 choice cool down

Week 22
warm up: 6x100 done as 100s, 100k, 100p repeat

2 rounds of 4x100 on ~1:45 (looking for a fairly comfortable send off time):
100 pull with buoy and right paddle
100 pull with buoy and left paddle
100 pull with buoy and both paddles
100 swim (no equipment) build, hold form and increase power building from mod-fast. 

3x100 @ 80% on 1:40
3x100 @ 85-90% on 1:35

200 choice cool down

Week 23 swim challenge! I'm starting to see a hint of getting into swim shape..

2x(100s, 100k, 100p, 100 choice scull) 

Speed pyramid (adjust intervals as needed so middle few 100's are a challenge). Set is continuous.  
1x100 on 1:35
2x100 on 1:30
3x100 on 1:25
2x100 on 1:30
1x100 on 1:35 

3x100 pull with paddles, smooth 

3x100 choice cool down

Week 24
2x(100s, 100k, 100 drill, 100 pull) 

3 times thru:
4x100 on 1:30 (or choice interval) solid effort 
100 easy 

100 easy cool down

Week 25
2x(100s100k100p100drill)

2x(4x25 on :30)
Build up, break out, all fast, all easy

Main set, continuous:
1x100 easy on 1:40
2x100 on 1:35
3x100 on 1:30
4x100 on 1:25 

50 easy 

Paddles:
100 r paddle
100 l paddle
200 both 

50 easy

Week 26 Adjust intervals so that middle 100's look tough smile emoticon

2x(100skpd) 

1x100 1:40
2x100 1:35
3x100 1:30
4x100 1:25
3x100 1:30
2x100 1:35
1x100 1:40 

200 cd

Week 27

300s, 100k, 200p

2x(4x25 build up, break out, fast, easy)

3x through:
2x100 on 1:35
2x100 on 1:30
2x100 on 1:25 

100 easy cd

Week 28
300s
100k
200p
4x75 as 25 kick, 25 fast, 25 easy on 1:30

Main set:
5x200
Adding 50 hard each time, ex: 1st is 50 hard, 150 easy. 2nd is 100 hard 100 easy... 4th all hard, 5th all easy. 10 sec rest for all. 

2x300 pull with paddles - building effort thru each 300.

100 easy

4x25 sprint on :45. At least 1 fly

100 easy

Week 29 

warm up: 300s 100k 200p 100 drills

2x(4x25 on :30)
Build up, break out, all fast, all easy

Main set, continuous (adjust send off as needed):
2x100 easy on 1:40
3x100 on 1:35
4x100 on 1:30
5x100 on 1:25 eeek!
100 easy

Paddles/pull:
100 r paddle
100 l paddle
200 both

100 easy

Week 30

Warm up:
500s every 4th length non free 
6x50 as 25 drill 25 swim 10sr
2x(4x25 build, breakout, fast, slow) on :30

Main set:
3x (4x100 descend on 1:30, 200 steady swim or pull) 

200 cool down

Week 31:

Warm up
400 swim
200 pull
100 kick

Pre Set
5 x 100 w/fins if u have them as 50 cruise/25 kick on back/25 build swim on 15” rest

Main Set
2 continuous rounds of:

4 x 50 cruise on :55 (or 15"rest)
2 x100 hold same pace as the 4 x 50
4 x 50 cruise on 15” rest
200 hold same pace as the 4 x 50 on 30” rest

300 choice cool down

Week 32

warm up:
400s
100k
200p
100k
4x50 drill/swim 10 sec rest

main set:
20x100 done like this.... intervals can be adjusted so that first set looks easy and last set looks like a challenge (only ~5 sec rest). 

4x100 on 1:40
100 easy rest till next top.
4x100 on 1:35
100 easy rest till next top.
4x100 on 1:30
100 easy rest till next top.
4x100 on 1:25
100 easy rest till next top. 

200 cool down choice