Swimming Workout: Break it up

Some build swimming today for the main set. Each 2×100 gets faster, work on managing your pace and increasing the speed throughout. Don’t start too fast!

Warm up:
2 x 200 Freestyle Last 50 Backstroke
3 x 100 Kick Descend 1-3
1 x 200 Pull Breathe every 5th
1 x 100 Kick

Main Set:
2 x 100 Freestyle 60% effort, 10 secs rest
2 x 100 Freestyle 70% effort, 10 secs rest
2 x 100 Freestyle 80% effort, 10 secs rest
2 x 100 Freestyle 90% effort, 10 secs rest
2 x 100 Freestyle FAST for time

Swim down: 2-500 swim easy, mix of drill and non-freestyle swimming

Total: 2,200+

Wednesday Workout: Stressing our Swimming Stroke

Today we do a bit of speed work, as we build different gears for our racing engine. In particular the 25 sprints + 50s drill will help us work on maintaining good, efficient technique while our bodies are fatigued.

Warm up:
1 x 400 Swim
1 x 300 Pull
1 x 200 Drill
1 x 100 Kick

Main Set:
1 x 100 Build each 25 to fast pace
1 x 200 Build each 50 to fast pace
1 x 300 Build each 75 to fast pace
1 x 400 Build each 100 to fast pace

100 easy

4 x 25 FAST! 20 secs rest
4 x 50 as 1 x kick easy + 3 x drill, focus on maintaining good technique
4 x 25 FAST! 20 secs rest
4 x 50 as 1 x kick easy + 3 x drill, focus on maintaining good technique
4 x 25 FAST! 20 secs rest
4 x 50 as 1 x kick easy + 3 x drill, focus on maintaining good technique

Swim down: 200 easy swim

Total: 3,200 meters

Swimming Workout: DPS

Focus for today is some ‘distance per stroke’ and stroke count work, along with bilateral breathing. Being able to breathe to both sides in a race will serve you well. My philosophy in life is “Options are good”.

Warm up: 300 swim, breathe to your weaker side on every second length
4 x 50 25 kick on your side + 25 swim
4 x 100 25 count your strokes + 75 maintain stroke count. 15 secs rest. Reduce stroke count each 100.

Main Set:
3 x 200 aerobic pace, rest 15 secs
4 x 75  25 free + 25 backstroke + 25 free, rest 10 secs
4 x 50 reduce stroke count each 50, rest 10 secs (take the warm up set as your base and reduce)
3 x 100 aerobic pace, rest 10 secs
4 x 125 bilateral breathing, every 3 strokes, rest 10 secs
4 x 50 25 free + 25 backstroke, rest 10 secs

Swim down: 200 Distance Per Stroke, bilateral breathing or alternate breathing on your strong/weak sides each 25.

Total: 3,200 meters

Wednesday Workout: Keeping it Fresh

Let’s do some off-distances to keep it fresh and mentally engaging.

Warm up:
400 alternate swim and kick by 100’s
400 pull, breathe every 3 and every 5 strokes by 100

Main set:
8 x 25 15 secs rest: 1 drill, 1 fast IM order
6 x 125 @ 15 secs rest as 25 sprint + 100 long & smooth
8 x 25 @ 15 secs rest: sprint 12.5m + swim easy to the wall
4 x 175 @ 10 secs rest: breathe every 3, 5, 7 strokes
8 x 25 @ 10 secs rest fast kick (feel the legs burn!)
6 x 75 pull @ 10 secs rest

Swim down: 200 choice

Total: 3,500 meters

Swimming Workout: Getting some mileage in

Let’s not over-complicate this one. Don’t dally over the warm-up. Main set is good, strong & steady aerobic hundreds followed by one fast effort. Rinse and repeat, keeping your pacing steady and teaching your body to handle the stress & lactate.

Warm up:
20 x 50:
4 x swim
4 x kick
4 x drill
4 x IM order (25 drill + 25 swim)
4 x build each 50 to fast

Main set:
30 x 100 as:
3 x (9 x 100 @ 10 secs rest; 1 min rest; 1 x 100 fast; 1 min rest)

Swim down: 100 strong + 100 medium + 100 easy + + 100 pull + 100 slow and relaxed*

Total: 4,500 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.

We like lactate

How’s your need for speed? More importantly, how’s your tolerance for speed?

Warm up:
300 swim, kick, drill, build by 75

Main set:
8×75 as (1: Swim, 2: Drill 3: Kick 4: Build) and repeat. 10 secs rest
200 steady swim.

4×100 on 15 secs rest, descend 1-4
100 steady swim (not slow)

4×50 100% All Out effort. 30 seconds rest.
100 steady swim (not slow)

12x 50 as 25 ALL out + 25 easy on 30 secs rest

Swim down: easy swimming: start moderate and relax to slow pace

Total: 3,150m + warm up

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…