~3 months to the official start of summer and the heart of race season. It probably seems so distant to those of us struggling through a harsh winter!
Let’s get busy building a solid base for great race season.
100 swim, 100 pull, 100 kick
50 build, 100 drill, 50 build
1 x 800, even split, steady pace
2 x 400, #2 faster than #1
2 x 200, #2 faster than #1
4 x 100 build 1-4
4 x 50 FAST
Swim down: 50 strong + 50 easy + 50 medium + 100 easy + 100 slow and relaxed*
Total: 3,450 meters
This will test your mental and pacing skills. Fast, steady pace you can maintain. But fast. And then stick with it as you fatigue. Your arms will thank you on race day.
300 swim, drill, kick
6 x 50 build 1-3, and 4-6
4 x 25 1 fast, 1 easy
4 x 200 fast – plenty of rest, 1 min after each
2 x 400 fast – upping the distance, 90 seconds rest after each.
4 x 100 pull fast – your arms should be tired. Gotta “pull” throughout. Or push through it. Either way, bring it home!
Swim down: 10 mins mixed strokes
Total: 3,100+ meters
Some aerobic, some hard swimming, some fast, some easy, some freestyle, some of the other strokes. We mix it up because swimming doesn’t have to be boring. Go fast on the 50’s!
300 swim, 200 pull, 100 build
1 x 400, 80% 1 min rest
4 x 100 Hard @ 10 secs rest
1 x 50 fly fast + 1 x 50 easy (non-fly!)
1 x 300, 80% 45 secs rest
3 x 100 Hard @ 10 secs rest
1 x 50 back fast + 1 x 50 easy
1 x 200, 80% 30 secs rest
2 x 100 Hard @ 10 secs rest
1 x 50 breast fast + 1 x 50 easy
Swim down: 200 slow and relaxed*
Total: 2,900 meters
* warm downs should start pretty soon after the hard effort has finished and should descend from fast pace to slow pace. It helps recovery much better than swimming easy for short distances. an article to follow shortly…
I’ve neglected this blog, in favor of in-person coaching and…
- moving across the country
- starting a new job (and then another one)
- getting married
- having a baby
Not a bad year at all! I count my blessings…
So, please forgive my absence and pardon the interuption, here’s a quiet and long overdue re-introduction of Swimming for Triathletes.
In 2015 I hope to help thousands of swimmers conquer swimming!
A long, gentle aerobic session to get back in the swing of things. Let’s get the heart beating and the stroke loosened out:
Warm up: 4 x 150 as 100 free + 50 drill
2 x 400 descend 1-2. (1) easy build (2) build to strong pace last 100.
4 x 200 descend 1-4, to strong but comfortable pace. Don’t die off towards the end! Start steady.
300 as 50 swim + 50 kick + 50 drill, choice stroke.
Stretch out! Welcome back. It’s certainly good to be back. Here’s to a great 2015.
One simple idea for training in the off season, guaranteed to get you in shape and work your entire body.
Last week as part of the warm-up we did the following set:
4 on 45 seconds
8 on 40 seconds
4 on 35 seconds
The first 12 allow you to build to a stronger pace with a challenging finish to the warmup. You should be ready to swim fast after this set!
Adjust the times to suit your pace so you can cruise the first 4, have 3-5 seconds for the next 8 and then have to push it to hit the interval on the final 4.
For example, if you hold 60 seconds for 50’s on longer sets, your intervals might look like:
4 on 70 seconds
8 on 65 seconds
4 on 60 seconds
Try it and assess how it goes. You can adjust the intervals up or down to ensure it is doable but with the need to swim fast to hit the final 4.
Let me know how it goes!
It’s a sprint breaststroke race but a perfect example of powerful, efficient swimming technique.
In this race, Kevin Cordes broke an American record, swimming 100 yard breaststroke in 50.7 seconds.
Yes, FIFTY seconds!
Kevin Cordes, American Record 100-yard breaststroke, Texas Invitational [Dec. 6, 2013]
You can see how controlled he is for the first half of the race before exploding into the last 50 yards and pulling away from the competition.
That’s good discipline and race management – most of our instincts would be to sprint from the start and end up spinning our wheels. A race killer on a triathlon course just as it is in the swimming pool.
He also does the small things very well – not least his turns. Spending time on skill acquisition – and perfection – can lead to big gains in time, as well as giving you confidence.
It may be a sprint swimming race in a short course yard pool but there are lessons for all endurance athletes be it an Olympic distance triathlon or an Ironman.
As seen on Twitter at @SwimmingWorld and via @swimergency
A Nigerian ship’s cook survived nearly three days stuck in an air pocket. His 11 colleagues died when the boat capsized and sank off the Nigerian coast.
Apart from luck, he would have needed a lot of patience and the ability to remain calm in order to preserve valuable energy.
An amazing story of luck and survival
One of the rescuers asked Mr Okene his rank and on hearing that he was the crew’s chef, the co-ordinator responds: “You’re the cook? They always survive” – an apparent reference to a baker who survived the sinking of the Titanic.
D’oh. I was supposed to hit publish on this yesterday…I blame the turkey hangover.
Like Thanksgiving’s medley of dishes, this workout has enough to keep the variety and hopefully coming back for more.
Reverse medley order: 300 as 100 drill, 100 kick, 100 swim.
4×50 kick/drill medley order
4×50 drill/swim medley order
4×50 kick/swim medley order
4×50 swim medley order
4x (4×50) medley order build 1-4 to fast effort, 10 secs rest
200 medley as kick-drill by 25
300 medley as kick-drill-swim by 25
400 medley pyramid:
25 fly + 50 back + 75 breaststroke + 100 frontcrawl + 75 breast + 50 back + 25 fly
16×25 kick, build 1-4 to fast, medley order on 5 secs rest.
Swim down: 300 easy as kick/drill/swim medley order (75 each).
I assume you’re still in a daze from all that food, so here’s one that requires little thought.
Warm up: 200 easy swim to get back in the groove.
100 kick/swim by 25
100 drill/swim by 25
4 x 25 build to strong pace
20 x 100 at your 1 mile race pace. Rest is 15 seconds. Start steady and maintain your pace.
Swim down: 300 non-front crawl alternate kick, drill, swim by 25.
Well done, you can now eat again. Check back tomorrow for a more intense turkey burner.