July Swim Workouts

JULY SWIM WORKOUTS

Stroke Technique Swim

500 warm-up
5x100 easy on T+20s RI
Kick 4x50 with fins, underwater, on 30s RI
Pull 4x200 lungbusters on 15s RI, breathing pattern by 50 is 3, 5, 7, 9 - if you have trouble with 9 then use 7, if you have trouble with 7 then use 3, 5, 7/3, 7/5 – easy pace
5 IM swims, you have 10 fly strokes, 20 bk strokes, 10 breaststrokes, 20 free strokes – goal is max distance on each swim – take 45s RI
3x100 IM, count strokes for each leg, try to hold nice DPS – take 45s RI
1x200 IM aim for as efficient as possible
Cool down with fins

ME Swim

Warm up with 400 every 4^th non-fr

Kick Set with fins

3x200 on 30s RI descend 1-3
100 kick with board, 100 kick/swim by 25

Pull and Swim Set

8x200 descend by 2s
1 and 2 are pull, rest are swim
1-4 are on T(1)+10s pace
5/6 are on T(1)+5s pace
7/8 are on T(1) pace

Main Set

8x100, 1-4 are on T(1)+15s, 5-8 are on T(1)
8x50, 1-4 are on 10s RI, 5-8 are on 5s RI, hold first split of each segment
8x25, odds are EZ, evens are sprint with 1 breath – send off is greater of 10s RI and 30s

Cool down with 200 easy mix of strokes

Technique Swim

600 straight with every 4^th back
3x200 breathe by 50 as 3, 5, 7, 7
400 straight b/l 5 focus on off-side arm mechanics
3x100 b/l 3 focus on the one thing you noticed from the 400
100 bk
100 br
Rest intervals are as required to keep HR well down

Strength Swim – Stroke

Warm-up with 300 mix of strokes

Kick with fins, twice through

200 kick steady tempo with board on 30s RI
4x50 kick / swim by 25 on 60/55/50/45
No extra rest between sets

Pull 4 x 3:15 choose distance that gives 15-30s RI, descend the swims

Speed Set

5x25 easy on mellow send off
75 flat out, race pace

Main Set

Three times through….
3x50 as 25 stroke drill / 25 stroke on 10s RI
Extra minute rest
4x100 (alt stroke 100 / IM 100) all on 10s RI
No extra rest between sets
Set #1, stroke = fly with fins
Set #2, stroke = back no fins
Set #3, stroke = breast no fins
If you have trouble with the IM and/or the fly then mix in some polo and/or some regular free

Cool down with 200 mix of strokes (fins OK)

Race Speed Workout

Warm up with 300 every 4^th non-free

Pull 6x150 on 15s RI, steady pace

Kick 10x200, descend by 2s, at least 20s RI, hold send off, use fins

Odds are kick with board
Evens are kick / swim by 50

Main Set 4x400 on FIVE minutes RI

RI is either total rest or very easy swim
#1 is 4x100 on 10s RI
#2 is 200, 100, 2x50 on 10s RI
#3 is 50, 100, 150, 100 on 10s RI
#4 is 200, 4x50 on 10s RI
100s and 50s are race pace, 150s and 200s are steady pace (no faster)

Cool down with 200 easy mix of strokes, fins OK

Endurance and Strength

Warm up with 1000 long and easy
200 mixed bk/br
8x50 done as odds 25 sprint 25 easy, evens 25 easy 25 sprint – greater of 30s RI, 1:15
200 mixed bk/br
8x100 band and buoy, steady pace – add 15s to first swim and hold interval
200 mixed bk/br
8x50 band only, mod-hard – add 20s to first swim and hold interval, take 30s extra rest at end of 4^th interval
200 mixed bk/br
6x400 done as odds buoy only steady pace b/l 5, evens descend 2/4/6 swim b/l 3 – all swim on T(1)+10s, min 15s RI
Cool Down with 200 easy mix of strokes, rest at each 50

IM Race Week Swim

500 easy, long and steady – every 4^th length non-free
4x50 alt 25 fists / 25 dps
100 non-free
4x50 alt 25 zipper / 25 high elbow swim
100 non-free
3x200 pullbuoy only, alt 50 b/l3 with 50 b/l 5 (or if you have problems with a full 50 of b/l 5 then use 3/5 breathing the whole way)
All of the above are easy to steady pace, rest interval as needed to keep stroke perfect and HR moderate

Main Set

3x200, descend 1-3 on 60s RI, descend to hard pace (not very hard)

Cool down with 200 mix of strokes

Aerobic Power – 75 min swim

Warm up with 400 easy, every 4^th bk

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

Transition with 100 very easy choice
Set is 5x200 best average pace
Leave on T(1)+10s per 100 pace

Cool down with 200 easy mix of strokes, fins OK

Moderate Swim

Warm up with 600 every 4^th bk
6x125 pull with band, odds are b/l 3, evens are b/l 5, all are steady on 10s RI
6x75 kick, descend 1-3 and 4-6, all on 15s RI
6x75 swim, odds are sprint 25, easy 50 – events are easy 50, sprint 25, all on 20s RI
6x125, odds are best average free, evens are steady non-free, all on 10s RI
6x100, odds are 25 swim, 25 zipper drill, 25 swim, 25 zipper drill – evens are b/l 3 easy, all on 10s RI

Technique Oriented Swim – Good swim for when you have muscle soreness

1000 b/l 3 swim with every 4^th length non-free
2x400 pullbuoy only, alt by 100, b/l 5 and b/l 7 – 30s RI, easy pace
4x100 steady pace, 10s RI, count strokes on final 50, aim is to reduce by one stroke per length
400 pullbuoy only b/l 5, focus on long and strong pull
4x50 on 60s RI, float start (no push off) – 12 strokes with hard kick, all out pace, no breathing, focus on high elbow and quickest possible acceleration, rest very easy pace
4x50 on 60s RI, flip turn practice – start 25 out from wall, build pace to wall, fast into wall, fast acceleration off the wall (two strokes no breathing off the wall, good streamline)

Technique Oriented Swim

Unknown 100's (start @ T(1)+35s and drop 5s/100)
Pull - 4x200 20s RI (breathe 3,5,7,9 per 50)
Bk - 4x50 15s RI (count strokes)
Fs - 4x100 10s RI (power into wall, accel out of turn)
Fs - 2x400 20s RI (breathe 5 concentrate on stroke)
Fs - 4x50 on 40s RI hard
200 easy

1000 TT Set

Warm-Up

500 easy mix of strokes easy to steady pace – some 5-10s breaks OK

3x100 done as 25 kick / 25 drill / 25 fr / 25 bk on 10s RI
3x50, 3x50, 3x50 – done on 15/10/5s rest, build pace through the set
4x100 fins – done as 50 kick w/ board, 25 kick no board, 25 swim, build the pace from 1 to 4, leave after 20s RI
2x25 at a good pace on long rest (say 60s)

Main Set

1000 meters for time – check clock (or have someone note) 500 meter split time
Effort should be split by quarters – First 250 is slower than goal effort, Second 250 is goal effort, Third 250 is slightly higher than goal effort, Final 250 (hang on!) with the last 100 full effort.
Hold your stroke mechanics. Form counts more than power (especially when tired).

After your heart rate settles, Cool Down with ten minutes of easy swimming (fins or pull buoy OK for this period). Very important that you keep a clean stroke during the cool down. Practice good form when fatigued.

Endurance and Muscular Endurance

Warm up with 500 straight swim, every 4^th length non-free

Kick Set with fins

3x100 kick, descend 1-3 on 20s RI
3x100 alt kick / swim by 25, descend 1-3 on 20s RI
One extra minute between sets, descend to hard pace

Speed Set

6x50 on 30s RI
Odds are sprint 25 / cruise 25
Evens are cruise 25 / sprint 25
Take a break then swim a very easy 100

Main Set is 6 or 9 x 400

Sets of 400s
#1 and #2 intervals are done steady pace on 20s RI – target T(1)+5s per 100 swim pace
#3 interval is done threshold pace on 10s RI – target T(1) per 100 swim pace
Focus on holding form and maintain same send off intervals
Keep the faith mid-set, you will get through it
No extra rest between sets, early pacing is important

Cool Down with 200 easy choice

Muscular Endurance Swim

Warm up with 2x300 free (b/l 3 or 3/5 breathing), easy pace, 15s RI

Kick Set, no fins

2x[3x50], kick / swim by 25
Descend 1-3 to hard pace, RI is 20s
No extra rest between sets

Main Set

10x150 on 20s RI
Hold same split
Swim 150s as 50 build / 50 hard / 50 catch-up
Catch-up should be easy pace

Then 200 choice very easy

Then 15 mins continuous with pullbuoy doing 3/5 breathing, easy pace

Endurance and Strength Swim

Warm-Up with 300 easy mix of strokes

Pull Set

4x200 descend 1-4 on 20s RI

Kick Set with fins

8x100, odds are steady tempo with board
Evens are kick / swim by 100 descend 2/4/6/8

Speed Set

2x[3x50]
#1 is sprint first 1/3^rd
#2 is sprint middle 1/3^rd
#3 is sprint last 1/3^rd

Main Set

3-5x[200/200] on 30s RI
First 200 is always steady to mod-hard on 30s RI
Second 200 is choice mod-hard to hard, 10s rest at each 50
Second 200 choices are (IM, IM no-fly use free for first 50, free all the way, IM order, alt by 50 back/free)

Cool Down with 200 easy

Muscular Endurance Swim

Warm up with 300 easy mix of strokes

Pull Set (no pads, no band)

12x50 fists on the greater of 1 minute and 10s RI
Swim the 50s in cycles of 4
First one is all fists, second one is 75% fists then swim, third one is 50% fists then swim, last one is 25% fists then swim
Focus on front end of stroke

Kick Set with fins

8x100 on two mins
Odds are kick with board
Evens are kick / swim by 50
Descend in 2s (so #7 and #8 are fastest)

Main Set

2x[6x200]
Descend #1 to #6, no extra rest between sets
Send off is T(1)+30s per 100 to start, reduce total send off by 10s per interval, this implied T(1)+5s per 100 for #6 (and #12)
The long rest will tempt you to go hard early, show discipline, if you can swim T(1) pace the whole way then you are doing very well!

Cool down with 200 easy mix of strokes

Endurance and Distance

Warm up by swimming 5x100 free on 15s RI, easy to steady pace
Swim 500 with pull buoy, focus on quick catch, b/l 3 and body rotation
Swim 10x50, odds are hard swim, evens are easy swim -- all on 20s RI
Rest Two Minutes
Swim 1000 straight b/l 3, easy pace, no pull buoy
Two Times Through the following -- 150 mod-hard, 100 steady, 3x50 hard -- all on 10s RI
Cool down with 200 very easy

Endurance and Distance

Warm up by swimming 6x100 on 15s RI, easy to steady pace -- #1/2/4/5 are free, #3 and #6 are non-free
Swim 3x400 with pull buoy, focus on quick catch and body rotation -- #1 and #3 are b/l 3 steady, #2 is b/l 5 easy
Swim 8x50, odds are hard swim, evens are easy swim -- all on 20s RI
Rest Two Minutes
Swim 1000 straight b/l 3, steady pace, no pull buoy
Two Times Through the following -- 150 mod-hard, 100 steady, 3x50 hard -- all on 10s RI
Cool down with 200 very easy

Endurance and Distance

1000 b/l 3 swim with every 4^th length non-free
4x100 steady pace, 10s RI, count strokes on final 50, aim is to reduce by one stroke per length
4x200 pullbuoy only, alt by 100, b/l 3 and b/l 5 – 30s RI, easy pace
4x50 mod-hard on 15s rest – perfect form
100 easy
4x50 hard on 10s rest – goal is to hold swim time from previous set
100 easy
4x50 very hard on 5s rest – goal is to hold swim time from previous set
200 easy cool down