Stroke Endurance and Aerobic Power – LCM

W/u with ten minutes easy to steady mix of strokes

Kick Set

  • 800, IM with fins
  • Stroke order is Fly, Bk, Fr, Br – remove fins for Br
  • 200 of each stroke, first 100 kick with board, second 100 alt by 50 kick / swim

Pull Set

  • 2-4 times through the following
  • 200 steady pace on 30s RI then 2x50 hard on 5s RI
  • Hold same split through entire set, no extra rest between sets
  • Pads and Buoy

Speed Set

  • 8x50 on 1:15, odds are stroke drill, evens are hard (but reasonable, say, 90%)
  • Strong swimmers can do IM order (drill then swim)

Main Set

  • Swim 20-30 mins of the following
  • Cycles of 3x100 on T(1)+10s per 100 send off interval, no extra rest between sets
  • Swim speed within each set is T(1)+2s, T(1), T(1)-2s
  • Very import NOT to swim faster than guidelines at the beginning
  • Goal is high elbow throughout and learning to hold three different speeds

C/d with 200 easy mix of strokes

 

Endurance – SCY

W/u with ten minutes easy to steady mix of strokes

Pull Set

  • 6-10 x 100
  • First half of repeats are steady/mod-hard on 10s RI
  • Second half of repeats hold same send off interval and descend to hard pace
  • Aim for total set time of 15 mins

Kick Set

  • 3x200 on 4 mins with fins, descend to hard pace
  • First 100 kick with board, second 100 is kick no board / swim alt by 25

Speed Set

  • Broken 200 IM, split by 25, 50 of each stroke in IM order
  • First 25 is 80-85%, Second 25 is 90-95% -- send off interval is 30s (min 5s rest)

Main Set

  • Swim 4x5 mins, choose a distance where you get 10-30s rest
  • Goal is best average, the harder that you swim the more towards the top end of the rest interval duration
  • If unsure of distance than start with a shorter interval and extend interval distance over the set

C/d with 200 easy mix of strokes

Endurance, Strength and Lactate Tolerance – SCY

W/u with ten minutes easy mix of strokes

Pull Set

  • 6 or 8 x 150
  • Split total repeats in half and descend through each half
  • Start at 70% effort, take 10s rest then hold this interval the whole way
  • Aim for total set time of 14-17 mins

Kick Set

  • 2x[4x100] all on 2 mins with fins, descend to hard pace
  • First set is kick with board, second set is kick / swim by 25

Speed Set

  • 4x[3x25], first two 25s of each set is easy free, final 25 is sprint (IM order by set)
  • Send off interval is the greater of 30s and 5s rest

Main Set

  • 5x[3x100] on 2 mins
  • First two 100s of each set are faster than threshold pace, goal is to have these +/- 1s for the whole Main Set
  • Final 100 of each set is (by set), Fly / Bk / Br / Fr / IM, split by 25, take 10s rest at each 25, take extra 30s rest at end of each set (so final 100 is on 2:30)
  • Final 100 of each set should build to very hard pace
  • Before the last 100 IM, take an extra 30s rest and really drill it

C/d with 200 very easy mix of strokes, pause 5-10s at each 25

 

Endurance, Strength and Muscular Endurance – SCY

W/u with 2-4x100 fr easy on 5s RI

Kick Set

  • 4x200 all fins, descend to hard pace, send off is 3:45, 3:30, 3:15, last one swim under 3:00
  • First 100 is kick with board, second 100 is kick / swim by 25 (OK to mix strokes)

Pull Set

  • 4x[4x75]
  • Swim first 75 steady and take 15s RI – that is the send off for the rest of the set
  • With each successive set, increase the effort and reduce the send off time by 5s
  • Take an extra 30-60 seconds rest at the end of each set (get yourself to a convenient start point on the clock)

Main Set

  • 8 repeats on 4 mins
  • Choose a distance where you will be able to swim hard the whole way (best average) and arrive at between 3:10-3:40
  • On #3 and #6 – reduce swim distance by 50 yds, swim easy – active recovery
  • With the hard swims, very important to hold speed or decend.  Aim to make interval #8 the fastest

C/d with 200 very easy mix of strokes, pause 5-10s at each 25

Gnarly Race Simulation Workout

W/u with 300 fr easy to steady

Pull Set

  • 8x50, 800 – pullbuoy and pads
  • Swim the 50s very hard on 3s RI – you will positive split as you fatigue
  • At the end of the 50s, take 30s rest then swim 800 at T-Pace, check your splits every 200 (very briefly!)
  • Yes, this is evil – just like a tough race start.  If you want to see if you can take it out hard in a race, this will show you the impact and let you know your ability as well as the risks
  • This set is done early as well so that you can feel the impact of only a short warm-up – deep warm-ups are essential when you want to drill the start of a swim

Kick Set with fins

  • 3 x [3x100], first is kick with board, second is kick, third is kick / swim by 25 (OK to mix strokes)
  • Within each set descend 1-3
  • Send off interval by SET is 2 mins, 1:50, 1:40

Speed Set (Power Drafting)

  • 9x50 on one minute, min 20s RI
  • Get three people in your lane, leave 3 seconds apart, trailing swimmers sprint up to the feet of leading swimmer and then hang on – it will teach the difficulty of bridging – after leading ONE swim, leader drops to end of group, so each person leads one out of every three swims.  Leader goes all out.

Main Set

  • 8 x 100 fr, T Pace on 10s RI
  • Rest 60 seconds then…
  • 4 x 100 fr on 2:00 (min 30s RI), start at 95% effort and aim to swim 0.5-1s faster per 100
  • Hold Form!

C/d with 200 very easy mix of strokes, pause 5-10s at each 25

 

Endurance and Strength – LCM

W/u with 200 fr easy

Kick Set

  • 2x[200/150/100/50], all kick with fins and board
  • Send offs [4:30, 3:20, 2:10, 1:00 – no extra rest – 4:20, 3:10, 2:00, kick sub-50s]
  • Build through each set, 100s are hard, 50s are very hard
  • Min 10s RI between kick intervals

Pull Set

  • 4 x 4:30 send off
  • Choose an interval distance that gives about 30s rest at steady pace
  • Descend to very hard pace on fourth swim

Speed Set

  • 2 x [3x50]
  • #1 sprint the first 1/3rd, #2 sprint the middle 1/3rd, #3 sprint the last 1/3rd – repeat
  • Send off interval is the greater of 20s RI and 1:20

Main Set

  • 2 x [3x200, 200]
  • First three 200s of each set swim T(1) pace on a send off of T(1)+10s per 100
  • Last 200 swim hard on send off of T(1)+30s per 100
  • No extra rest between sets
  • Threshold swims should all be +/- 1s, the RPE will change so you need to learn to pace yourself
  • Finish strong!

C/d with 200 very easy mix of strokes

 

Endurance, Strength and Lactate Clearance

Warm-Up with 300 easy mix of strokes

Pull Set (pads and buoy), 5x200 (done as 125 fr, 75 bk)

  • First interval swim steady. Take 20s RI then hold split through
  • Descend 1-5 – slower swimmers only do 4 intervals

Kick Set (with fins, no extra rest between sets)

  • 4x100 kick with board on 2 mins, descend 1-4
  • 4x100 kick / swim by 25, descend 1-4 on 1:45

Speed Set 4 x (3x25)

  • First two 25s of each set are easy on greater of 30s and 5s RI
  • Final 25 of each set is stroke, IM order (fly, bk, br, fr) – weak IM swimmers use free the whole way

Main Set 4 x [4x100] on greater of 2 mins and 20s RI

  • By set -- #1 is fr T(1) pace, #2 is Major swim at T(1) pace, #3 is fr steady pace, #4 is major stroke race pace
  • Within each set #2 and #4 are the same stroke, OK to change between sets
  • #4 swim broken with 10s rest at the 50 mark, really crank it up
  • Extra 30s rest at end of each set
  • Major = IM, IM order or Free

Cool down with 200 very easy

Endurance and Stroke Endurance

Warm-Up with 200 easy

Pull Set

  • 4x200 descend 1-4
  • Swim the first one steady, take 15s RI and hold that split as you descend

Kick Set, 4 x [3x50], use fins

  • Set One is kick with board, 60s send off
  • Set Two is kick / swim by 25, 50s send off
  • Set Three is kick with board, 60s send off
  • Set Four is kick / swim by 25, 45s send off

Main Set

  • 4 x 5 min, 3 x 4:45, 2 x 4:30
  • Choose a distance that implies swimming 4:00-4:15 at hard pace
  • Start conservative with the distance, you can always add more later in the set
  • Within each set start at steady pace and descend to hard pace, take an extra minute of rest at the end of each set
  • Last set – swim rep #1 at race pace, second (and final swim) should be all out
  • Hold form and maintain high elbow

Cool down with 200 easy

 

Long Axis Distance Workout

Warm-Up with 1000 straight swim, every 4th length Bk

Pull Set 4x400 on 20s RI, descend 1-4

  • Use full gear, band optional
  • #1 – alt by length b/l 3 and b/l 7
  • #2 – 3/5 breathing
  • #3 – 5 breathing
  • #4 – pads only

Kick Set, 5x100 descend 1-5

  • By 25 – kick / fists / kick / swim
  • 15s RI on first interval and hold split
  • After this set, do 50 DAB easy

Main Set, 4x250

  • 100 fr steady then 50 bk then 100 fr
  • Descend final 100 fr by interval
  • Descend to very hard pace
  • 15s RI on first interval and hold split

Cool down with 200 easy mix of strokes

 

Distance Workout

Warm-Up

  • 400 every 4th length non-free, easy
  • 300 b/l 5, steady
  • 200 straight kick (bk kick), mod hard
  • 100 IM, hard
  • All on 15s RI

Speed Set

  • Transition with 2x100 easy
  • 5x100 take 20s RI on #1 and hold interval
  • 100s are 25 polo, 25 cruise, 50 free, descend the 50 #1 to #5
  • Transition with 2x100 easy

Tech/Kick Set, 5x100 descend 1-5 take 15s RI on #1 and hold interval

  • By 25 – kick / single arm / kick / swim (dps focus)
  • Single arm swap at 12.5, non-stroking arm at side, breathe away, good leg drive

Main Set

  • 400 Pull b/l 5, steady on T(1)+10s per 100 pace
  • 2x200 Swim b/l 3 mod-hard on T(1)+10s per 100 pace
  • 4x100 Swim b/l 3 hard on T(1)+15s per 100 pace
  • 2x200 Swim b/l 3 mod-hard on T(1)+10s per 100 pace
  • 400 Pull b/l 5, steady on T(1)+10s per 100 pace

Cool down with 200 easy mix of strokes

 

Short and Sharp 100s

Warm up

  • Unknown 100s – start at 2:00 send off, reduce send off by 5s per interval, continue until you miss the split.

Speed Kicking

  • 8 x 75 on 20s RI
  • 75s are done as 25 sprint kick, 50 steady free swim

Tech Set

  • 6x50 done as 25 fists drill and 25 swim
  • 2x100 easy pace, distance per stroke work, focus on catch
  • This set is easy pace, high quality stroke

Main Set

  • 10x100 free on T(1)+5s per 100 send off
  • Take an extra 30s rest at the end of #4 and #8
  • Aim for best average pace across the whole set
  • #9 and #10 swim very hard.

Tech Set

  • 6x50 done as 25 fists drill and 25 swim
  • 2x100 easy pace, distance per stroke work, focus on catch
  • This set is easy pace, high quality stroke

Muscular Endurance

Warm Up with 500 long and steady

Pull Set with Pads and Pullbuoy

  • 2 x [200, 4x50]
  • 200s are mod-hard on 30-40s RI (start 50s at either top or bottom of clock)
  • 50s are hard on 5s RI (hold same split, don’t be a psycho with assumed send off)
  • One minute extra rest between sets – start on a convenient top or bottom

Kick Set with fins

  • 4x200, descend 1-4, on 4:30
  • Done as 100 kick with board, 50 kick no board, 50 swim

Speed Set

  • 2 x [3x50]
  • All on greater of 1:20 and 20s RI
  • #1 sprint first 1/3rd, easy rest
  • #2 sprint middle 1/3rd, easy rest
  • #3 sprint last 1/3rd, easy rest

Main Set 4 x [3x100]

  • Each Cycle… #1, #2 are best average pace on 2:20
  • #3 is either IM order (Fly, Back, Breast, Free) or IM
  • #3 send off is 2:50, #3 take 10s extra rest at 50 mark
  • #3 is race pace

Cool Down with 200 easy

 

Endurance and Strength, SCY

Warm up with ten minutes easy

Pull Set

  • 4 mins at mod-hard pace, then 4 mins hard pace with 5s rest at each 25
  • Goal is same distance covered within each interval
  • Repeat – rest interval is 60s between each 4 min swim (four of them)

Kick Set

  • 8x100 with fins on 1:45, min 10s RI
  • 50 kick with board, 25 kick no board, 25 swim
  • 1-4 steady pace, 5-8 descend to very hard effort

Speed Set

  • Twice through
  • 4x25 on greater of 5s RI and 30s send off, very easy pace
  • 30s extra rest then 50 flat out on 1:30

Main Set

  • 8 x 2 minutes
  • Choose distance that gives at least 20s RI
  • 1-4 at threshold pace
  • 5-8 at best average pace with #8 very hard

Cool Down with 200 easy mix of strokes

 

Muscular Endurance and Aerobic Power

Warm up with 2-500 easy mix of strokes

Kick Set

  • 800 IM with fins, alt by 50 kick / swim
  • Either fly kick for breast stroke OR make the 200 breast the last leg and remove fins
  • If you can’t swim all four strokes then mix free with polo

Pull Set with paddles and pullbuoy

  • 4 x 4:30 send off – descend 1-4
  • Choose distance that gives 5-20s RI as you descend

Speed Set

  • 4x50
  • Odds sprint the first 25 then easy
  • Evens easy then sprint the second 25 (no breathing from the flags)

Main Set 2 x [4x200]

  • #1-#3 of each set are mod-hard pace on T(1)+10s send off
  • #4 of each set is hard to very hard pace on T(1)+30s send off
  • Show caution on the first set as this is a tough main set

Cool Down with 200 easy mix of strokes

 

Endurance and Aerobic Power

Warm up with 400 easy, every 4th length bk

Pull 3x200 descending on 20s RI

Main Set

  • 4 x [500/100] then 500
  • 500s are descending on T(1)+7.5s pace, choose a reasonable send off that will give about 30s rest at mod-hard pace.  Hold this send off for all 500s.
  • 100s are IM order (by 100), steady to mod-hard pace, done on 2 mins (SCY) or 2:15 (LCM) – min 15s RI

Cool down with 200 easy mix of strokes

 

Note – this is a very challenging workout when done correctly.  The key is a smart descending of the 500s, excellent focus and superior stroke endurance.  Pacing is required from interval to interval as well as within each interval.  A simple but highly effective Ironman workout.

 

Endurance and Strength

Warm up

  • 500 fr every 4th bk, easy pace
  • 5x100, 25 stroke / 75 fr, 15s RI, steady pace, stroke is IM order with last 100 done as IM

Speed Set

  • 8x50, all on 1:30
  • odds are first 12.5 very hard!! (no breathing) then cruise
  • evens are last 12.5 very hard!! (no breathing) then cruise

Kick Set with fins

  • 4x100 descend, kick with board, 1st 25 underwater on 1:45 in 15s RI
  • 4x100 descend, kick/swim by 25, odds are fly kick / fly swim

Pull Set

  • 4x150, mod-hard on 20s RI
  • 4x150, start mod-hard and descend to very hard holding the same split the whole way, split is 10s longer than first four 150s

Drill Set, no fins

  • 4x100, kick / fists / kick / swim, steady 30s RI

Main Set

  • 4x200, 100 fr mod-hard then straight into 100 IM hard
  • 45s RI – hold same send off

Cool Down with 200 easy mix of strokes, fins OK

 

Endurance and Strength

Warm up with 400 easy, every 4th bk

Kick Set

  • 10x100 with fins on 1:45, min 15s RI
  • Descend 1-5 and 6-10

Transition with 200 easy choice

Main Set #1

  • Swim 10x150
  • 50 build / 50 hard / 50 catch-up (dps focus)
  • Constant interval the whole way, 15s RI

Pull

  • 200 – 50 b/l 3, 50 b/l 5, 50 b/l 7, 50 b/l 9
  • 600 – 200 steady to mod-hard, 200 hard, 200 very hard
  • 200 – b/l progression as per first 200
  • If you have trouble with the b/l progression then go (3, 5, 7/3, 7/5).  Key is to relax and go an easy pace.

Main Set #2

  • Swim 4 x [3x50, 100]
  • 50s are steady pace on greater of 1:00 and 10s RI
  • 100s are IM on greater of 2:00 and 10s RI

Cool down with 200 easy mix of strokes, fins OK

Endurance and Strength

Warm up with 400 easy, every 4th bk

Kick Set – 400, 300, 200, 100 with fins (except the 200)

  • Split 50:50 kick with fins, swim with fins
  • 400 – 100 bk kick, 100 fly kick, 200 fr swim
  • 300 – 50 bk kick, 50 fly kick, 50 bk kick, 150 bk swim
  • 200 – no fins – 100 br kick, 100 br swim
  • 100 – fly kick, fly swim
  • All on 20s RI

Pull Set – 100, 200, 300, 400

  • Split in half – first half is easy pace, second half is hard pace
  • 30s RI

Speed Set – 10x50 on greater of 1 min and 10s RI

  • Odds are easy pace
  • Evens are very hard

Main Set

  • 10x200 best average pace
  • Leave on T(1)+10s per 100 pace

Cool down with 200 easy mix of strokes, fins OK