Tagged: ironman

Swimming Workout: Quality not quantity

Steady pace throughout for the main set please. Work on being consistent. Warm down consists of high quality drill work with plenty of rest. Quality not quantity is key in a swim workout, so if you run out of time just do fewer 50s.

Warm up:
4 x 100 as 25 Kick, 25 Drill, 50 Free

 

Main Set:
4 x 200 30 secs rest. Steady pace throughout. Build #4 to fast effort.
2 x 300 breathe every 3-5 Strokes by 50

Swim down: 8 x 50 as 25 drill, 25 easy swim

Total: 2,200 meters

What drill did you choose?

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Swimming Workout: Kick-Swim

A quick kick/swim swimming set.

Say that ten times fast!
Warm up:
400 easy swim
2x 200 free long, smooth, steady, 20 secs rest

Main Set:
4 x 100  25 kick, 75 swim @ 10 secs rest
4 x 75     25 swim, 25 kick, 25 swim @ 10 secs rest
4 x 50     25 kick, 25 swim @ 10 secs rest
4 x 25     25 kick descending 1-4 to FAST @ 10 secs rest

Swim down: 200 easy swim/pull

Total: 2,000 meters

How did you do?

Swimming Workout: All Out!

Today we work on some fast swimming with fast, all out 50s. Give these 100% effort to get the body used to swimming fast and dealing with lactate. Too often swimming workouts consist of long, aerobic swimming; speed work is also important.

Warm up: 300 swim

Main Set:

8 x 75 as (1 x swim, Drill, Kick, Build) 20 secs rest
200 steady swim, even pace
4 x 100, 20 secs rest. Build through this set.
100 steady swim, even pace
4 x 50 100% effort. 45 secs rest (lots of rest to ensure high quality fast swimming on each 50)
100 steady swim, even pace
12 x 50 (25 100% effort, 25 easy) 30 secs rest


Swim down: 
3 x 100 easy

Total: 2,800 meters

Swimming Workout: Distance freestyle

Today we’ve got a block of aerobic freestyle. 2,100 total for the main set broken into blocks of different 300’s.

 

Warm up: 200 swim, 100 kick, 100 pull

 

 

Main Set:

6 x 50 pull, 10 secs rest, fast tempo

3 x 100 swim, 15 secs rest, moderate effort

2 x 150 pull, 15 secs rest, DPS

1 x 300 swim, 30 secs rest, negative split

2 x 150 pull, 15 secs rest, DPS

3 x 100 swim, 15 secs rest, moderate effort

6 x 50 pull, 10 secs rest, fast tempo
100 easy swim

16 x 25 swim, 15 secs rest, 25 easy, 25 fast!


Swim down: 200 easy swim

Total: 3,100 meters

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.

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