Favorite swim workouts
43
Member
175 days
Tri_it_out posted 16 weeks ago.
I did some super 500s this morning. I assume you're swimming in a pool 'cuz if not they won't really work. It's a set of 500 yards broken into intervals. I forget what the order is but you can just make it up. I think I did: 50-50-100-75-25-100-50-25-25. You want to hold a certain time for each of the different distances: 25s on 30 seconds, 50s on 55, etc. If you make the intervals fast enough and stick to them it can really kick your ass. I think this would fall under speed work but if you lengthen them, say super 1500s or 2000s, and stretch out the interval time it can easily become an endurance set. It keeps things interesting to not be going forever without stopping. Have fun.
548
Member
314 days
jhudalla posted 16 weeks ago.
This is my favorite workout. I try to do it 2-3 times a week. I like the fact that I get to switch up what I'm doing.
****warmup****
250y swim
250y pull w/ bouy and paddles
250y kick w/ board and flippers
250y drill
****main set****
1000y pull w/ bouy and paddles
1000y swim
15x50y sprints w/ 10 seconds rest (speed set)
****cool down****
250y IM sloooooooow
Weary is the path that does not challenge.
12
Member
126 days
gatrswmr posted 16 weeks ago.
I really enjoy VO2Max training since they're all about controlled pacing and effort. After the workout try taking a deep breath, if you don't cough you didn't push hard enough...
WarmUp
1 x 400 Swim
4 x 100 Kick/Swim x 25
4 x 50 Build
Main
10 x 200
4 @ 2:30 (HR @ 140-150)
3 @ 3:00 (HR @ 150-160)
2 @ 3:30 (HR @ 160-170)
1 @ FAST (HR @ 170+)
Cool down
1 x 500 Pull w/PB and Paddles
50 easy
61
Member
602 days
jperubog posted 16 weeks ago.
This is one that I like, not very fancy, but I feel really good at the end of it:
(for a 25m pool)
250 warm up
500 straight set, focus on my stroke and gliding, try to get a little faster on every 50,
750 set, swim first 25 fast, second 25 recover and practice sighting, repeat throughout the whole set
10 x 50 on 50 sec,(usually leaves me with about 5-10 sec of rest)
250 straight set, just focus on smooth strokes, build up speed toward the end, kicking a little stronger (trying to mimic the last stretch of a race leg)
250 cool down nice and easy,
total meters: 2500
316
Member
672 days
KitKat posted 16 weeks ago.
2 of my favorites
Warm-up 250
6 x 50 drills; A-Ok, First, Claw; rest 10
4 x 50 Fins; rest 10
4 x 50 paddles; rest 10
6 x 200s, rest :20 between each.
#1 & #4: be speedy on the first 100, then swim easy (positive split)
#2 & #5: be speedy on the middle 100 (even split)
#3 & #6: be speedy on the last 100 (negative split)
Warm-down - 250 with 25 wall pushups
*************
250 warm up
100 timed all out effort
50 easy
50 with fins easy
With fins - 25 x 2 70%, 25 x 2 80%, 25 x 2 90%, 25 x 2 80%, 25 x 2 100%
200 easy with bobs at the first 25
200 x 5. First 200 breathing out though the nose.
100 easy
50 x 8; 65% effort intervals, count time ; ;50-;52
100 easy
Warm-down - 250 with 25 wall pushups
634
Member
733 days
Ironmom posted 16 weeks ago.
Endurance, my fave workout is:
===============
Warmup: 200 Swim, Kick, Drill, Pull, Swim
2 x {
3 x 500, Descend x 3, 30 sec rest} This means 1st 500 is cruise, 2nd is distance pace, 3rd is hard
Goal: Negative split the two sets.
Cool Down: 250 easy
Total: 4250
=================
Speed, my favorite workout is:
================
Warmup: 300 Swim, 6 x 50 Drill/Swim, 200 Kick, 200 Pull
4 x {
25 hard
50 Distance Pace (DP)
75 hard
100 DP }
4 x {
100 hard
75 Distance Pace (DP)
50 hard
25 DP }
100 EZ backstroke
8 x 50: 25 Sprint, Flip & Glide hard, 25 EZ
200 EZ
Total: 3600 yards
=============
I have some more of my favorite workouts here.
Blue Skies, -Robin-
http://ironmom.blogspot.com/
2
Member
100 days
Saidin posted 14 weeks ago.
There are sooo many workouts to be done. I've been a swim coach for years, maybe I should put a lot of training workouts on my site some day. In any case, a personal favorite of mine is the pyramid:
50 - 100 - 200 - 400 - 800 - 400 - 200 - 100 - 50
For triathletes, short distances aren't very useful, but they help with the diversion.
I also like to do a 600 - 800 - 600 with every fourth lap in a different stroke (usually backstroke). This helps with counting and ads a little diversion, too.
Creating a triathlon training schedule. It'll get better, promise. :)
83
Member
114 days
peterwong posted 14 weeks ago.
I focus on body rotation, body roll, efficiency, heart rate, stroke length. It doesn't make any sense for me to use paddle boards, flippers, etc. It makes to learn how to swim at maximum efficiency before you start to get fancy.
3
Member
47 days
rahaa1 posted 6 weeks ago.
I like workouts where I can swim with other people, otherwise I get bored or unmotivated. I found this article on www.dobkanize.com about some fun workout with groups of people and thought I might try one...
What are some of your favorite endurance or speed work swim workouts?
I am trying to get some new ideas for the pool and was wondering what some others are doing??