I'm looking to get the best out of my swim workouts and I feel like I'm starting to plateau. A little background, 6 months ago I couldn't swim more than 200 yards without needing a rest. I can now swim 2100 yards continuous and do it in 33 minutes. I have been swimming 4 times a week, totaling about 10,000 yards. One workout a week is a long continuous swim (2000 yards), one is a speed workout, and the other two are something like 6 X 400 or 5 X 500. I definitely want and need to keep the long continuous swim. I also want to keep the speed workout, although I'm not sure what is best - 10 x 200 on 4:00 or 10 X 100 on 2:00. This morning I did 10 X 100 on 2:00, coming in at 1:18 give or take a second, and I felt like it was a great workout. I'm just not sure what the best speed workouts are. The final two workouts are the ones I'm not sure what to do with. I'm starting to feel like these workouts are turning into junk yardage and aren't helping me get faster. In the beginning just swimming and getting in the yards really helped, but I'm starting to feel like just putting in the yards is not going to make me faster now. I start my official training for the Spirit of Racine on March 7, at which time I'll start a 20 week plan that consists of 4 week blocks where I'll go 4, 4, 3 each week in the three disciplines, alternating which discipline gets the three each week, followed by a recovery week. So anyway, does my swim structure look good as it stands right now? Or is there some tweaking that I can do to it that will allow me to continue to improve? Thanks for any thoughts.

Dan