March Swim Workouts
Fly Swimming Tips
February Swim Workouts

For those of you that do a lot of solo swimming - you'll want to start a file of these sessions. As Ironman atheltes, many of us are creatures of habit and can often repeat favourite swims over and over again. I'd encourage you to use these workouts to vary the nature of your swims.

We move to new levels by changing the stimulus on our bodies.

You should all be swimming as much bilateral three (b/l 3) as possible at all times.

Happy laps!
Gordo

March Swim Workouts

The first one is courtesy of Molina - it's not super long but quite effective. Resist the urge to do extra. Aim for some faster work.

Short Course Workout - Stroke Endurance

Warm Up with

200 free, easy

4x25 kick IM order

4x50 build from easy to mod-hard

10-15s RI after each

Paddles On - small paddles!

2x25, long dog, minimal breathing, watch hands, dog paddle with underwater recovery

2x25, wave catch, 25 each side, long strokes, good rotation

2x50, DPS swimming, nice and long

200 perfect swimming

10-15s RI

Stronger swimmers, twice through

Main Set - pattern is 3x100, 300

Stronger swimmers, three times through, 20s RI on 100s, 45s RI on 300s, 100s are upper steady, 300s are same swimming pace and this will feel like you build to hard pace

Slower swimmers or stronger folks looking for an easier day, twice through, same RI, 100s are steady, 300s will build to upper mod-hard

ALL swimmers, maintain perfect strokes, good streamline off the wall, stay relaxed

ALL swimmers, hold the same splits the whole way, don't be a hero on the first couple of 100s!

Cool Down with 2-300 easy mix of strokes and kicking

Short or Long Course Workout - Main Set is a Personal Favourite!

Warm up

600-1000 straight swim with every 3rd (if LC) or 4th (if SC) non-free - I like back for this

Kick set with fins

400 straight kick, alt by 50 board // no board

Order is fly, back, free, breast

Fins off for breast

Steady pace

Speed Set

8x50, alt 12.5 sprint // 37.5 DPS with 37.5 DPS // 12.5 sprint

20s RI and aim for a very clear change of pace with the sprint

Powerful, long strokes - only 12.5 duration so only 1 or no breaths required

Main Set - pattern is 150 done continuous as 50 build, 50 pace, 50 DPS

Slower swimmers - 6x150, build to mod-hard, pace = mod-hard, RI 15s

Stronger swimmers - 10x150, build to T pace, pace = T pace, RI 10s

This set is deceptive, show control on your build and take your DPS easy, there is a good amount of work here

Hold the same send off

Cool Down

Slower swimmers - 200 easy mix of strokes

Stronger swimming - 4x[2x50 drill, 100 swim] then 200 easy mix of strokes

The two workouts below have a range of paces - seek to get a clear change of speed with them.

Swim Workout 1

Warm up

300 easy swimming, RI 10s

8x25, alt fly or polo with free, RI 15s, free is DPS

Stronger swimmers repeat the above

Main Set

800 - pull easy to steady pace, work on relaxed stroke, RI 15s

2x400 - swim 200 steady, 200 mod-hard - RI 15s

4x200 - alt 200 pull steady, 200 swim mod-hard - RI 15s

8x100 - swim steady, leave on T(1)+15s, arrive on T(1)+5s

16x50 - alt 50 easy on 5s RI, 50 mod-hard on 15s RI

Cool Down with 200 easy mix of strokes

NOTE

#1 - mod-hard is one step up from steady, this is WELL below threshold pace

#2 - slower swimmers skip 400s and 200s in main set - do the 800!

#3 - stroke endurance, maintain form, this set is long and should be challenging due to length NOT pace

Swim Workout 2

Warm up

400 free easy pace

2x150 IM (no fly - bk/br/fr)

2x100 as 50 bk / 50 br

4x25 fly or polo - weaker swimmers do 12.5 then switch to easy free

All the above on 15s RI

Pull Set

400 pull easy to steady pace with every 4th 50 mod-hard

2x50 mod-hard to hard - strong swimmers paddles only, weaker swimmers swim no gear

All on 15s RI

Stronger swimmers twice through

Main Set

3-5 x [ 4x100 ]

#1 and #2 of each set are free, mod-hard on 10s RI

#3 of each set is free, very easy on 10s RI

#4 of each set is:

A - IM steady if doing a strength workout

B - Free fast if endurance is well established and looking for a more race specific session

C - Free easy to steady pace if working on stroke

NOTE

#1 - slower than 70 min IM swimmers use Option C

#2 - take 30s rest at the end of each set

#3 - Option A is a good choice for early next week KP/Bee

#4 - Strong swimmers might have a desire to do even more volume - this isn't required - there's enough here

Cool down with 200 easy mix of strokes.

Polo Tip - keep your head still and hips as high as possible. Just like with fly - think "forward" at all times.

Strength & Endurance Swim

Warm up

400 free, 300 bk, 200 br - all easy pace, 10s RI

4x25 fly on 20s RI

Kick Set, with fins

200 steady on 10s RI

2x50 fast on 10s RI

Twice Through the above

200 is alt by 50 fly on back // bk

50s are fr with board

Pull Set - 1-3x Through

400 pull alt by 100 DPS easy // steady - 20s RI

2x50 fast on 10s RI

Transition with 200 easy swim with fins

Main Set 2-4 x [4x100]

Swim #1 and #2 free mod-hard on 10s RI

Swim #3 is free easy pace, DPS on 15s RI

Swim #4 - stronger swimmers IM, everyone else 100 build

Take 30s RI between sets

Cool Down with 200 easy mix of strokes

Endurance Swim

Warm-Up

300 easy swim, 15s RI - feel free to insert some bk

3x100 steady IM (with relaxed fly), 15s RI

200 kick / swim with pullbuoy by 50, 10s RI

Speed Set #1 - you'll like this one

Fins on... 4x50/50

#1 - sprint 12.5 then DPS

#2 - sprint 25 then DPS

#3 - sprint 37.5 then DPS

#4 - sprint 50

After each "sprinting 50" pause 10s on the wall and then swim 50m easy - a total of eight 50s

Hold your stroke mechanics!

Main Set

4x100, steady pace, at the 50m mark, swim fast into the wall, quick flip turn, six strong strokes off the wall

400, 2/5 breathing (pullbuoy OK but better without), no faster than steady

4x100, steady pace, six strokes no breathing at start and at each 50 mark

400, 3/5 breathing (pullbuoy OK but better without), no faster than steady

4x100, six strokes fly at start of each 100, rest is steady pace

400, 2/7 breathing (pullbuoy OK but better without), no faster than steady

Slower swimmers use 3x100, 300 pattern

RI is 10s on 100s and 15s on 400s - you shouldn't be getting blown on the

400s, this is an aerobic workout

Speed Set #2 - only if you have time - slower swimmers drop this as I don't want you swimming fast when tired

8x50, odds fast, evens easy on 15s RI

With the fast ones, aim for a fast second 25, hold back a touch in the first 25 so you build nicely

Cool Down with 200 easy mix of strokes

Swim Workout

Warm Up with 300 straight swim easy pace all free

Four times through the following

50 closed fist, 50 half fist, 100 free - RI 10s, can use pullbuoy for fists

2x25 fly or polo - RI 15s, this will get your HR up

Then

3, 6 OR 9 x 100 pull (adjust based on your workout duration goal)

Descend 1-3 [easy, steady, mod-hard]

5, 10, 15s RI respectively - send off should end of being the same as pace increases in line with rest

Then

200, 400 OR 600 continuous kick with fins

Change nature of kick at each 50 - mix it up (side kick drill, fly kick on

back, back kick, fly kick on front...

Then

16, 12, 8 and 4 x 50 = 40x50

OR

8, 6, 4 and 2 x 50 = 20x50

Goal is stroke endurance

Set #1, every 4th mod-hard, all on 5s RI

Set #2, every 3rd mod-hard, all on 10s RI

Set #3, every 2nd mod-hard, all on 15s RI

Set #4, every one mod-hard, all on 20s RI

The above is not a hammer set, it's a nice set for you to practice perfect stroke mechanics without generating excessive fatigue, it balances the longer interval work that a number of you have been working on. Aim for a clear pace change on your mod-hard 50. This means that the other 50s should be steady pace.

Cool down with 200 mix of strokes

Something a little different for this week's swim workout. A little quickness work mixed with some endurance...

Warm up with twice through the following

300 done as 100 free / 50 non-free, easy, RI 10s

2x100 IM continuous steady, RI 15s

4x25, descend 1-4 on 10s RI

Quickness Set is twice through the following

25 fast on 20s RI

50 fast on 5s RI

25 fast on 15s RI

50 easy on 15s RI

Endurance Set is 4x300

Odd 300s are pull steady pace on 10s RI

Even 300s are 2x150 swim mod-hard on 10s RI

Repeat Quickness Set from above

Cool down with 200 easy mix of strokes

Total distance is 3200 - stronger swimmers can do 6x300 to take it up to 3.8K

Fast is "fast" not all out. Hold your stroke mechanics. This is a nice swim for those of you doing short course at this time of year.

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Fly Swimming

Thoughts on fly...

Even if you are not swimming it "properly", you will be getting certain benefits. Relax and don't overswim it - most triathletes, blast the first 5-8 strokes and smoke themselves early. You can probably add 50% to your comfortable distance by simply relaxing.

During stroke recovery, think "thumbs first".

Head up only long enough to breathe. Think "forward and down" with your head and chest. Even when lifting your head to breathe, think "forward" not up. Try to breathe over the water with your face as close to horizontal as possible.

The weaker you are, the wider your hand entry. Entering the water with your hands side-by-side will mean that you tend to "part" the water at the front end of your stroke. With a wider entry - you may end up with a shorter stroke but it will all be heading the right direction.

Relax - probably the biggest one. Most new fly swimmers are close to completely rigid in the water. Even if you don't have a great body wave, you can "lay on top of the water" when relaxed and this will help keep your hips up.

When you are starting, 12.5s are enough. Even when you are a solid tri-swimmer, 25s are plenty. Don't be afraid to rest. My view is that fly is a strength workout, so I like to include significant amounts of rest in my fly sets. I prefer active recovery. Learning to recover while swimming with higher lactate // HR is a useful skill.

++++

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February Swim Workouts

Stroke Endurance Swim

Warm-Up with 24x50

6 as steady free

4 as 25 kick / 25 swim

6 as ten kick on side change drill

4 as 25 fly (or polo) / 25 DPS

4 as band only (slower swimmers skip this)

All on 10s RI

Pre-Set

4x100 kick (no fins) descend effort 1-4 on 15s RI

8x50, two cycles of four, first three mod-hard, fourth done EZ, 10s RI

Main Set

8x100 pull, steady on 10s RI

6x100 swim, mod-hard on 15s RI

4x100 swim, mod-hard to hard on 20s RI

Wait One Minute

6x100 pull, steady on 10s RI

4x100 swim, mod-hard to hard on 20s RI

2x100 swim, hard on 45s RI

Cool Down with 200 easy

NOTE:

there is plenty of rest in this swim and it's a chance for you to swim a little faster than your base endurance work. Only swim to the limits of your technique.

NOTE:

slower swimmer use a pattern of "6/4/2/6/4" for the main set (skip the last two 100s completely, reduce the others).

Endurance Swim
This is a good one for the day following a challenging set or if you are fatigued

Warm-Up

200 free // 4x50 kick/swim by 25 // 2x100 bk // 4x50 10 stroke change // 200 free

All on 10s RI

Pre Set

12x50 as 25 fly / 25 DPS on 15s RI (weak fly swimmers can use polo, no fins)

200 easy alt by 50 bk/br

Pull Set

Twice Through

300, 200, 100 pull

20, 15, 10s RI

All easy to steady pace

Main Set (all swim)

300, 3x100, 300, 6x50, 300, 6x50

300s are easy to steady pace on 30, 30, 20s RI

100s are mod-hard on 10s RI

First group of 50s is mod-hard to hard on 10s RI

Second group of 50s is band only on 15s RI

Cool Down with 200 easy mix of strokes

NOTE:

Slower swimmers, once through the pull set and skip the last 300/6x50 of the main set.

NOTE:

All swimmers should use the 300s to practice perfect stroke mechanics in a low aerobic stress environment

Endurance Workout

Warm-Up

400 fr

2x150 IM no fly

200 swim

4x50 as 25 fly or polo / 25 DPS

All the above on 10s RI

200 easy alt by 50 bk/br

Main Set

800 pull, steady, 20s RI

600 swim, steady, 20s RI

400 pull, 100 steady/100 mod-hard

300 swim, mod-hard

200 swim, mod-hard

100 swim, mod-hard

RI for 400s to 100s is 10s, show restraint on the early ones and early in the intervals, steady is simply AeT

200 easy with fins

Strong swimmers do 8x50 hard on a minute

200 cool down

NOTE:

slower swimmers should skip the 800 and do the 400/300 as steady paced.

NOTE:

while I don't specify send off intervals, you should be aware of your pace and seek to hold even pace when swimming "steady" and when swimming "mod-hard". Many of us will find pace discipline to be a challenge

Endurance Workout (poached from Ally, thx)

Warm-Up with 10-20 mins of mixed swimming and drills

Main Set

3x100, 2x200, 400, 3x500, 400, 2x200, 3x100

500s are on 5s RI, swim easy/steady/mod-hard

All others are on 10s RI

200s and 400s are steady pace

100s are mod-hard pace

Cool Down with 200 easy swimming

NOTE:

Slower swimmers should knock out the 400s

Endurance and Strength, nice one for SC

Warm-Up

200-400 free easy pace

4x50 as 25 kick, 25 swim

3x100 IM (polo OK if you can't swim fly)

200 as kick / pull by 50

4x100 as 12.5 sprint, 87.5 DPS

All the above on 10s RI, IM on 20s RI

Main Set

400, 2x200, 4x100, 8x50

Twice through, Set One is Pull, Set Two is Swim

Set One - 400 is easy on 20s RI, all else are steady on 10s RI

Set Two - 400 is steady on 10s RI, all else are mod-hard on 5s RI

Strong swimmers insert 8x25 band only on 10s RI between the sets

Set One is designed for you to work on your stroke mechanics

Slower swimmers change to 400, 2x100, 4x50 per set

Drill can be inserted as a half time break

Cool Down is 200 easy mix of strokes

Endurance, nice one for LC

Warm up with 600-1000 straight, every 3rd back

Main Set

Swim 4x500 on 5s RI, easy/steady/easy/mod-hard

Note 500 splits

You want to be seeing a clear difference in your pace and maintaining your stroke mechanics

Slower swimmers can use a shorter interval. However, the main goal of this session is to log a long period of continuous swimming

Skills Set (Optional)

5x200 lung busters on 15s RI

Easy pace, use pullbuoy

Breathing by 50 is 3/5/7/9

Cool down with 200 easy mix of strokes