Wednesday Workout: Setting up for 2015

How’s training going? Are we noticing improvements? Comment below on your thoughts for the 2015 season.

Warm up:

3  x (100 swim + 150 kick, drill, build)

Main set:

3 x 400 descend 1-3, 30 secs rest.
3 x 200 IM, 60 secs rest; the fly might be tough but you only have to do 3!
3 x 200 descend 1-3. Your arms may be heavy after the IM but stick with it.

Swim down: easy swimming

Total: 3,150m + warm up

Wednesday Workout: Let’s get busy

~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.

Warm up:
100 swim, 100 pull, 100 kick
50 build, 100 drill, 50 build

Main set:
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

Wednesday Workout: Working on our pacing and our heads

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.


Warm up:

300 swim, drill, kick
6 x 50 build 1-3, and 4-6
4 x 25 1 fast, 1 easy

Main set:

4 x 200 fast – plenty of rest, 1 min after each
100 easy
2 x 400 fast – upping the distance, 90 seconds rest after each.
100 easy
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

Wednesday Workout: Mixing it up

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!

Warm up:
300 swim, 200 pull, 100 build

Main set:

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…

You’ll never believe what I’ve been doing!

I’ve neglected this blog, in favor of in-person coaching and…

  1. moving across the country
  2. starting a new job (and then another one)
  3. getting married
  4. 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

Main set:
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.

Workout: Warm-up challenge

Last week as part of the warm-up we did the following set:

16×50 freestyle:
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!

A Fine Example of Smooth, Powerful Technique to Inspire all Triathletes and Swimmers

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

“He’s alive!” Video Of Man Saved From Sunken Ship Off Nigeria

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.

Swimming workout: turkey blaster!

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.

Warm up:
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).

Total: 3,700