August Swim Workouts

 

Strength and Muscular Endurance

Warm up with 300 easy swimming

Kick Set

  • 3x200 done as 100 kick with board, 100 kick/swim by 25
  • Descend on 30s then 45s rest

Pull Set

  • Twice through the following
  • 250 steady pace, Rest 30s, then 3x50 hard on 10s RI
  • Extra minute rest between sets

Main Set

  • Four times through the following
  • 3x100 steady on 10s RI, 3x100 threshold pace on 10s RI
  • 30s extra rest at the end of each set

Cool down with 200 easy

 

Muscular Endurance

Warm up with 200 easy

Pull Set

  • 400, 300, 200, 100 on 20s RI – descend through the set, start easy

Kick Set with fins

  • 800 IM done as 200s of fly, bk, free, br
  • Fins off for br
  • Each 200 is 100 kick with board (no board for bk kick), then 50 kick no board, 50 swim
  • Continuous, steady pace

Speed Set – twice through

  • 50 easy, 50 build, 50 sprint on 20s RI

Main Set – twice through

  • 4x150, T pace on 15s RI
  • 3x150 descend to 95% (set one) and 100% (set two) on same send off as the first 4 intervals
  • Goal is to hold the first 4 intervals within 1 second of each other the whole way through
  • This is a stroke endurance set
  • One minute of extra rest after the first set
  • Hold form!

Cool down with 200 easy

 

Muscular Endurance

Warm up with 300 easy

Pull Set – Two Times Through

  • 150 free, 3x50 back
  • 10s RI on each interval, 20s RI at end of each set

Kick Set – Two Times Through, with fins

  • 200 steady tempo with board – 30s RI
  • 4x50 on 30s RI done as six quick fly kicks underwater, then six free strokes above water, aim for smooth transitions from kicking to swimming to kicking

Main Set

  • 4x[4x100] on 2:15 (for me about T(1)+45s)
  • Choose a split where an easy 100 gives you at least 20s RI
  • #1 and #3 are steady free, work on technique and stroke mechanics (example, count strokes on back 50)
  • #2 is 80-85% effort free
  • #4 is 90-95% effort, take 10s RI after 50
  • Extra 15s of rest on #4, so that send off is 2:30 (or your adjusted split + 15s)
  • Hold form, if form goes then you need to back off
  • Given the long rest interval you can adjust this set according to your personal technique and recovery needs

Cool down with 200 easy

 

Endurance, Technique and Strength

Warm up with 6x100, #3 and #6 are back, rest are free on 15s RI

Pull Set is twice through

  • first time mellow pace and second time steady pace
  • use paddles if you use them normally
  • 300 free pull on 30s RI
  • 4x50 back pull, on 15s RI

Skills Set

  • 300 3/5 breathing – notice what happens with off side arm
  • 4x100 free on 20s RI, focus on off-side arm mechanics

Main Set

  • 3x400/100
  • 400s are free done by set, easy/steady/easy/steady
  • 100s are IM
  • 400s on 20s RI
  • IMs on 45s RI

Cool Down with 200 easy

 

Distance Day

Warm-up with 400 straight swim b/l 3, by 100 – very easy, easy, steady, mod-hard

Kick Set

  • 800 IM, done by 200 with fins
  • 200s are 100 kick with board, 50 kick, 50 swim
  • Order is fly, back, free – fins off – then breast

Pull Set – no paddles today

  • 10 minutes steady pace
  • Rest one minute
  • 2x[3x50], on 20s RI
  • 1-3, 4-6 – descend effort from steady to hard pace

Main Set

  • 7x300
  • #1 / #4 / #7 are mod-hard, rest are easy to steady pace
  • #1 / #4 / #7 are on 30s RI, rest are on 15s RI – note this should result in the same send off (or close)

Cool Down with 200 easy

 

Pre Race Swim – C Race or Race Inside a Training Block

  • 10 mins easy/steady incl 25bk every 100.  Swim steady to get the arms going. (approx 600) Do a few arm stretches
  • 5x100 10s RI swum as: 25 hard stroke/25 easy fs /50 steady fs (#1 fs, #2 fly, #3 bk, #4 fly, #5 fs)
  • 200 steady incl 3 pickups, good kick drive on last pick-ups
  • 1000 swim with pull buoy – long and steady swimming – 5s rest at each 100

 

Distance Swim

Warm-Up with 300 easy

Kick Set – 8x100 with fins

  • Swim in pairs, mix up strokes and kicks for best results
  • Descend effort and split in pairs
  • Start with 40s RI (for 2), then 30s, then 20s
  • First 100 is kick with board, second is kick / swim by 50

Pull Set – 5x200 on 20s RI, steady tempo (or descend depending on recovery)

Main Set – 2 x [2x300, 300]

  • First 2 300s are steady paced on 10s RI
  • Third 300 is hard pace with 10s rest at each 100 – take 60s rest between sets

Cool Down with 200 easy

 

Modified

Warm-Up with 300 easy, break it up and swim b/l 3

Kick Set – 8x100 with fins

  • Swim in pairs, mix up strokes and kicks for best results
  • Descend effort and split in pairs
  • Start with 40s RI (for 2), then 30s, then 20s
  • First 100 is kick with board, second is kick / swim by 50

Pull Set

  • 4x200 on 20s RI
  • Steady pace, no paddles
  • b/l 3 (bonus points for inserting some b/l 5)

Main Set – 2 x [2x300, 300]

  • First two 300s are steady paced on 10s RI
  • Third 300 is mod-hard pace with 10s rest at each 100 – take 60s rest between sets

Cool Down with 200 easy

 

Aerobic Power

Warm-up with 300 easy mix of strokes

Pull Set – twice through

  • 5x100 on 10s rest
  • 1-3 in each set are easy to steady pace
  • 4-5 are threshold pace

Kick Set – twice through

  • 200 kick / swim by 50, steady pace on 30s RI
  • 4x50, hard kick with board on 15s RI

Main Set 3, 4, or 5 times through

  • 100 very easy on 20s RI
  • 6x50 mod-hard to hard on 5s RI
  • 30s extra rest between sets
  • Keep stroke mechanics strong during the 50s

Cool down with 200 easy mix of strokes

 

Modified

Warm-up with 300 easy mix of strokes

Pull Set – 2x[5x100]

  • 5x100 on 15s rest
  • 1-3 in each set are easy to steady pace
  • 4-5 are mod-hard pace
  • No paddles today, work on relaxed form, take an extra 45s rest after the first five 100s

Kick Set – 2x[200, 4x50], with fins

  • 200, kick / swim by 50, steady pace on 30s RI
  • 4x50, hard kick with board on 15s RI

Main Set, 3x[100, 6x50]

  • 100 very easy on 20s RI
  • 6x50 mod-hard to hard on 15s RI
  • 30s extra rest between sets
  • Keep stroke mechanics strong during the 50s

Cool down with 200 easy mix of strokes

 

Moderate Technique and Kick Oriented Swim

Warm up with 5x200

  • #1 is free easy pace b/l 3
  • #2 is free easy pace 3/5 breathing
  • #3 is free easy pace alt by 50m b/l 3 and b/l 5
  • #4 is free steady pace b/l 3
  • #5 is free steady pace 3/5 breathing
  • RI is 20s, if you have trouble with the 5 breathing then either use a pullbuoy or take a break every 50/100 meters.  Remember that this is technique swimming and best done slowly.  The cause of your shoulder pain could be that you are pushing straightdown on entry (with a straight arm) – this loads the shoulder joint.

Kick Set – 8x100 with fins

  • Swim in pairs, mix up strokes and kicks for best results
  • Descend effort and split in pairs
  • Start with 40s RI (for 2), then 30s, then 20s
  • First 100 is kick with board, second is kick / swim by 50

Tech Set

  • 2x400 pullbuoy only, alt by 100, b/l 3 and b/l 5 – 30s RI, easy pace
  • 4x100 steady pace, 10s RI, count strokes on final 50, aim is to reduce by one stroke per length

Kick Set

  • 800 IM, done by 200 with fins
  • 200s are 100 kick with board, 50 kick, 50 swim
  • Order is fly, back, free – fins off – then breast

Cool down with 200 easy choice

 

Moderate Technique and Kick Oriented Swim

Warm up with 500 easy swimming, all b/l 3 with breaks as required

Kick Set

  • 3x200 done as 100 kick with board, 100 kick/swim by 25
  • Descend on 30s then 45s rest

Pull Set – no paddles today

  • 10 minutes steady pace
  • Rest one minute
  • 6x50, on 20s RI
  • all steady pace on 10s RI

Kick Set – Two Times Through, with fins

  • 200 steady with board – 30s RI
  • 4x50 on 30s RI done as six quick fly kicks underwater, then six free strokes above water, aim for smooth transitions from kicking to swimming to kicking

Skills Set

  • 300 3/5 breathing – notice what happens with off side arm
  • 4x100 free on 20s RI, focus on off-side arm mechanics

Cool down with 200 easy choice

 

Swim #1

Warm-Up With 5 min Easy Swimming

Kick Set with fins

  • 8x100 on 20s RI
  • Steady effort
  • Odds are kick with board
  • Evens are kick / swim by 50
  • Mix kick types and swim types

Pull Set with pull buoy only

  • Focus on long stroke and good catch
  • 2x[300, 4x50]
  • 300s are easy to steady pace on 30s RI
  • 50s are mod-hard pace on 10s RI
  • 60s rest between sets

Main Set

  • 10x100 steady pace on 15s RI
  • Goal is to hold perfect form the whole way, aim for T(1)+5s per 100 pace and 15s rest

Cool down with 200 easy

 

Swim #2

Warm-Up With 5 min Easy Swimming

Kick Set with fins

  • 3x[200, 2x50]
  • 200s are steady effort on 30s RI
  • 50s are hard effort on 10s RI
  • Set #1 with board free kick, Set #2 no board fly kick on back, Set #3 no board bk kick
  • 30-60s extra rest between sets – your call

Pull Set with pull buoy only

  • Focus on long stroke and good catch
  • 2x500 on 30s RI
  • Swim 500s by 100 easy/steady/easy/steady/easy

Main Set

  • 6x150 on 20s RI
  • Swim as 50 build, 50 mod-hard, 50 easy (long stroke focus)

Cool down with 200 easy

 

Muscular Endurance

Warm up with 1000 b/l 5

Kick/Speed Set 2x[200,4x50]

  • 200s are kick with board
  • 50s are odds kick hard and evens swim easy 25 then sprint 25
  • 20s rest on the 200s, 10s rest on the 50s, 60s rest end of set

Test Set

  • 200 easy
  • 400 free swim for time – best effort

Pull Set

  • 6x200 lungbusters
  • Relax and swim by 50 breathe 3, 5, 7 then 9 breaths per cycle

Main Set – 6x100 IM Hard on 60s RI, 5s rest at the 50m mark

Cool down with 400 easy swimming

 

Endurance Swim

Warm up with 3x400

  • First 400 is b/l 3
  • Second 400 is b/l 5 with pull buoy
  • Third 400 is 4x100 swim on 15s RI, count strokes on second 50, aim to reduce stroke count

Kick Set with fins 2x(200, 4x50)

  • 200s are steady kick with board on 30s RI
  • 50s – odds are hard kick no board, evens are kick / swim by 25 no board – RI is 10s
  • 60s rest between sets

Endurance Set – 800 swim, no gear, b/l 3, steady, relaxed pace

Main Set 3x(4x100)

  • First 2 100s of each set are steady pace, perfect form, count strokes on second 50
  • Third 100 of each set is easy pace, practice sighting
  • Fourth 100 of each set is hard pace, hold form
  • All intervals leave on T(1)+30s per 100 pace, extra 30s rest between sets

Cool down with 200 easy mix of strokes

 

Long Technique Swim

See – http://byrn.org/proglong.htm

 

Stroke Endurance

Warm up with 300 easy

Pull Set – Two Times Through

  • 150, 3x50
  • 10s RI on each interval, 20s RI at end of each set
  • 150 is long and smooth, 50s are faster and smooth

Kick Set – Once Through, Fins OK

  • 3x200 done as 100 kick with board, 100 kick/swim by 25
  • Descend on 30s then 45s rest

Main Set – 30 minutes of 100s

  • Swim T(1)+5s per 100 pace and take 10s rest per interval
  • Hold the same split the whole way through
  • Key focus is maintaining stroke mechanics
  • This is a stroke endurance set – swim exactly T(1)+5s pace

Cool down with 200 easy mix of strokes

 

Endurance and Strength

Warm up with 4x100 easy, last 25 of each 100 non-free

Kick Set

  • 8x100 with fins on 15s RI
  • Descend 1-4 and 5-8

Transition with 100 easy choice

Stroke Set

  • Swim 10x150
  • 50 build / 50 mod-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, 200 mod-hard, 200 steady
  • 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 nudge your b/l limits.

Cool down with 200 easy mix of strokes, fins OK

 

Coach Shan, Endurance and Strength

1000 easy (ev 4th bk)

2x500 pull (100fs, 75fs/25bk, 50fs/50bk, 25fs/75bk, 100bk)

4x250 (50fs/200Im)

5x200 kick fins

10x100 on 1:45 (breathe 3/5/7/9)

400 easy

Total 5.4km

 

Elite IM Race Week Swim

WU  400 swim (every 4th 50 stroke)
       200 kick
       100 drill
       100 swim
8x75's  (25 ez, 25 steady, 25 build to mod-hard)
Three times the following:
1x400 on 30 sec rest (pace should be steady, IM pace...no faster...just get
in a good grove)
1x200 on 30 sec rest (Build down from IM pace to easy)
4x25 on :30  
1:  half fast/half ez
2:  half ez/half fast
3:  build up
4:  fast
**Note for G:  "Fast" here means about 85-90%...no major lactate
200 WD

 

Stroke Endurance

Warm up with 300 easy

Pull Set – Two Times Through

  • 150, 3x50
  • 10s RI on each interval, 20s RI at end of each set
  • 150 is long and smooth, 50s are faster and smooth

Kick Set – Once Through, Fins OK

  • 3x200 done as 100 kick with board, 100 kick/swim by 25
  • Descend on 30s then 45s rest

Main Set – 30 minutes of 100s

  • Swim T(1)+5s per 100 pace and take 10s rest per interval
  • Hold the same split the whole way through
  • Key focus is maintaining stroke mechanics
  • This is a stroke endurance set – swim exactly T(1)+5s pace

Cool down with 200 easy mix of strokes

 

90 min Swim

Warm Up with 200 long stroke and easy pace

Pull Set

  • 2 x [ 200, 4x50 ]
  • 200s are mod-hard on 30-40s RI
  • 50s are hard on 5s RI (hold same split)
  • One minute extra rest between sets – start on a convenient top or bottom

Kick Set with fins

  • 3x200, descend on 40s RI
  • 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 then easy
  • #2 sprint middle 1/3rd then easy
  • #3 sprint last 1/3rd then easy

Main Set 4 x [ 3x100 ]

  • Each Cycle… #1, #2 are free, T(1) pace on 15s RI
  • #3 is T(1)-10s pace
  • #3 RI is 45s, with 10s extra rest at 50 mark
  • #3 is hard to very hard effort, hold stroke form

Cool Down with 200 easy

 

90 min Swim, more moderate than above

Warm Up with 200 long stroke and easy pace

Pull Set

  • 2 x [ 200, 4x50 ]
  • 200s are mod-hard on 30-40s RI
  • 50s are hard on 5s RI (hold same split)
  • One minute extra rest between sets – start on a convenient top or bottom

Kick Set with fins

  • 3x200, descend on 40s RI
  • 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 then easy
  • #2 sprint middle 1/3rd then easy
  • #3 sprint last 1/3rd then easy

Main Set 4 x [ 3x100 ]

  • Each Cycle…
  • #1 is free, T(1)+5s pace on 10s RI
  • #2 are free, T(1) pace on 15s RI
  • #3 is T(1)-5s pace
  • #3 RI is 45s, with 10s extra rest at 50 mark
  • #3 is hard effort, hold stroke form

Cool Down with 200 easy

 

75 Min Swim

Warm-Up

·        800 dps, easy to steady pace, no faster than T(1)+5s per 100

·        4x100 alt by 50 kick / dr

·        All on 10s RI

Main Set

·        3 x [ 300, 100 ]

·        300s are pull b/l steady (buoy, pads, band optional) leave on T(1)+15s per 100

·        100s are swim hard, leave on T(1)+10s

Fin Swimming Set (fun!)

·        100 easy

·        2 x [ 2x50, 4x25 ]

·        50s are hard on 10s RI

·        25s are hard on 10s RI

Cool Down

·        200 choice

·        Easy pace, fins optional

 

Roly Tri Swim

Set One

  • 100/200/300/400/500 at mod-hard pace with stair repeat after each swim and dive in
  • Mass start, smart swimmers will draft!

Set Two

  • 400 free easy
  • 6x50 kick
  • 200 IM
  • 4x25 kick
  • all of the above at 15s RI

Set Three

  • 5x[4x50]
  • Pull, 3 hard, 1 easy all on 5s RI

Set Four

  • Swim 1000 straight, negative split easy/steady or steady/mod-hard

Cool Down