February swim workouts

27 01 2010

build your swim fitness in preparation for the 2010 race season

I’ll post a new set of workouts each month, each progressing toward olympic distance race readiness. We’ll assume racing will begin at the end of May or early June.

I have two sets of workouts: “lunchtime” and “weekend.” Lunchtime workouts are shorter and attempt to get the maximum results in the shortest amount of time. Weekend workouts take a bit more time, allowing for work on stroke technique and longer sets. I’m posting four lunchtime workouts today. Tomorrow, I’ll post some longer, weekend workouts.

Feel free to comment or ask questions.

lunchtime workout #1

Running total Running total
500 swim Warm-up 500 10 min
4 x 100 on 1:45 Make sure you are getting between 15 – 30 sec rest, otherwise adjust interval 900 18 min
300 pull Keep elbows high – like you’re swimming over a barrel 1200 24 min
4 x 50 on 1:00 Make sure you are getting at least 10 sec rest, otherwise adjust interval 1400 19 min
200 Warm down – easy 1600 24 min

lunchtime workout #2

Running total Running total
500 swim Warm-up 500 10 min
8 x 50 on 1:00 Every other one HARD 900 19 min
6 x 50 kick 15 sec rest 1200 27 min
200 swim Build speed – swim each 50 a little faster – last 50 finish like racing 1400 31 min
200 Warm down – easy 1600 35 min

lunchtime workout #3

Running total Running total
400 swim Warm-up 400 8 min
200 pull Warm-up 600 12 min
200 kick Warm-up 800 17 min
4 x 100 on 1:50 1200 25 min
Rest 1 min 26 min
4 x 100 on 1:40 1600 34 min
400 Warm down – mix in some backstroke 2000 42 min

lunchtime workout #4

Running total Running total
400 swim Warm-up 400 8 min
200 pull Warm-up 600 12 min
200 kick Warm-up 800 17 min
400 swim @ Olympic distance race pace 1200 25 min
6 x 50 on 1:00 Descend 1-3 (moderate, fast, fastest) & 4-6 (moderate, fast, fastest) 1500 32 min
200 pull 1700 36 min
300 Warm down – mix in some backstroke 2000 42 min
Advertisements

Actions

Information

3 responses

4 02 2010
Rob

What happened to the longer workouts that were supposed to come the next day? I was interested to see your thoughts.

5 02 2010
geoffreydean

They will be posted today – just in time for the weekend.

8 02 2010
Rob

Thanks for posting. Was out of town for the weekend but will try this week.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s




%d bloggers like this: