Weekend swim workout

5 02 2010

Here is a fairly challenging workout that can be done in around an hour.

    Running total Running total
400 swim Warm-up 400 8 min
4 X 200 on 4:00 1st length of each 100, swim with hands in a fist. Work on using high elbow to grab water with entire forearm. 1200 25 min
100 easy backstroke   1300 27
100 on 2:00
200 on 3:30
X4
Do the whole sequence 100, 200, four times. You’ll get lots of rest on the 100, but not so much on the 200’s. 2500 49
100 easy breaststroke   2600 52
4 x 100 pull on 1:45 Try alternate breathing if you can. Since you aren’t kicking, you won’t need as much O2. 3000 56
200 swim Warm-down 3200 60

The main set is done this way:

  • Do the 100 on the 2:00 interval
  • After 2:00, start the 200 on the 3:45.
  • After 3:45 start the next 100 again.
  • Do this until you complete the whole set 4 times.




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




DeSoto Water Rover Wetsuit Test

21 01 2010

The Water Rover is the latest wetsuit offering from DeSoto. The suit uses varying thickness of neoprene in each panel with the goal of maximizing floatation, comfort, fit, and most of all – speed. The thigh area and arms are a whopping 10mm and the chest is a much thinner and flexible, 3mm. When asked why the arms are made so thick, Emilio DeSoto explained that it was an attempt to make the swimmer’s arms bigger round, providing more surface area to push water.

first impressions

The first thing I noticed when I jumped into the pool with the Water Rover for the first time, was how much floatation the leges have; So much in fact, it’s almost hard to tread water and stay vertical. The suit wants to bring the legs to the surface putting the body horizontal. When swimming, I felt the hips riding much, much higher than usual which made me feel like I was truly swimming downhill.

the test

I did three “all out” 400 yard time trials in the course of two days at my local indoor pool which keeps a water temperature at 79 degrees. Time trial number one was done in the morning of day one, wearing only a square cut, “endurance” Speedo swim suit. The second time trial was completed that same afternoon wearing a 2005 vintage 2XU full wetsuit. That evening I swam yet again at a tough masters swim team practice. The next afternoon, I did the final 400 trial wearing the Water Rover. Keep in mind, I was very motivated to go all out for all the tests and by the time I got to day-two (fourth hard swim in two days), I was getting a bit tired but still had the fastest time.

results

400 yard timed swim
Speedo            6:05
2XU                 5:35
DeSoto             5:25

summary

By my figuring, for me the Water Rover is around 10 seconds per 400, or 30 seconds faster than my 2XU wetsuit for a 1600 yard swim (approximately 1500M).