Olympic Distance 1500m Workout
477
Member
1292 days
geochuck posted 3 years ago.
The 50-50 workout. Divide (2x 750m). Swim first 750m in a time slower than the second 750m. Rest for 60s, check your heart rate at 0s, 20s, and 40s. If it is not going down, continue resting and re-checking every 20s until it starts to go down, wait an additional 20s.
Swim second 750m that results in a time faster than first 750m. The pace in the first 750 should be consistent throughout. The second 750m should be at race pace. As you gain fitness, attempt to swim both 750m at race pace.
Focus on increasing the pace for first 750m. Once the speed of the first 750m is about the same as the second, you should be able to decrease rest between the first and second 750m. During the rest period use the heart rate check every 20s.
186
Member
1232 days
inlovewithcerve posted 3 years ago.
Thanks for the workouts. That is gonna be some fun during the winter times!!
477
Member
1292 days
geochuck posted 3 years ago.
1500 meter workout
200 Warm up 2 x 100, 25 Free, 25 Kick, 25 Arms only, 25 free, 20 sec rest
1 x 400 Free 30 sec rest
2 x 200 Free 30 sec rest
3 x 100 Free 30s rest
200 Cooldown
Overdistance work out coming Tuesday.
477
Member
1292 days
geochuck posted 3 years ago.
300 choice warm up
200 single arm freestyle drill
4x100 kick, 10 seconds rest
descend 1-4
1x(200 pull, 1x100 pull, 2x50 pull)
2x300 freestyle,
477
Member
1292 days
geochuck posted 3 years ago.
200 w/u
5 x 200 30 sec rest faster each 200
300 cool down 1st 100 fast next 200 starting at medium speed end up dead slow and relaxed.
477
Member
1292 days
geochuck posted 3 years ago.
You are welcome. If you want to do drills, do them during warm ups.
Over distance (2000 m) if yards pool swim 4 x 450 yards, metric pool 4 x 400 m
200 w/u
4 x 400 m, 30 sec increase speed for each 400 eg. 1st 400, 5:10 drop 5 sec each 400.
Set a speed you can handle 1st one deepends on your capability, could be 6 min but drop each one by 5 sec
200 cool down
3349
Member
1362 days
RV posted 3 years ago.
Hey Geochuck,
Do you have a recommended set of drills?
Thanks - RV
RV
It takes a long time to get good. - Scott Molina
Slow is smooth; smooth is fast. - Rich Strauss
477
Member
1292 days
geochuck posted 3 years ago.
Will post 7 drills tomorrow, just heading up the road to see where I am going to train for the next two months, in Nanaimo BC 50 meter pool. If you need a pool to train in look here, http://www.swimmersguide.com/
This is where I will train http://www.city.nanaimo.bc.ca/residents/index_inside.asp?id=138&parent=19&sub_collection=84 Have a look on their virtual tour, Nanaimo Aquatic Center
477
Member
1292 days
geochuck posted 3 years ago.
Some simple Drills
High elbow finger trail
High elbow with trailing finger/hands up body during recovery.
Fists Swimming/ Open hands I prefer holding a tennis ball in each hand
Helps to increase sensitivity of hand to water pressure, and develop a feel for the water press the water with the inner forearm, wrist to elbow.
Dog Paddle
Streamline push forward with hand ( on side ), turn wrist and hand at extension, flex elbow outside the body & hand to pull down the centre line of the body. The head can either be in or out of the water.
Body rolling through kicking, side kicking.
Sufficient body roll, to encourage a narrower, longer, more streamlined body position.
Arms only,
I don't use any device, just front loading the swim stroke which keeps the feet floating,
or use hand paddles paddles, swimbouy or piece of rubber tube to keep feet stationary
One arm.
Hold one arm in front swim with other arm, change arms every length. Kick with 2 beat 4 beat or six beat kick, once and awhile do the dolphin kick.
Breathing Restrictions
Short swims, holding breath, keeping head still, increase breaths taken, returning head to central position, swim half length no breathing then breathe often.
Stroke Counting
Distance per stroke can be used to measure stroke efficiency.
1
Member
1139 days
sarahk320 posted 3 years ago.
I am going to use some of your drills. I have done a few of them already but it is good to have them written down.
THANKS!!!
477
Member
1292 days
geochuck posted 3 years ago.
If you can't get in the water here are some land exercises - This really works. If you follow through with the whole program, you can forget about going to the pool or gym.
I just came across this exercise suggested for seniors, to build muscle strength in the arms and shoulders.
It seems so easy, so I thought I'd pass it on to some of my friends.
The article suggested doing it three days a week. Just don't overdo it.
Begin by standing on a comfortable surface, where you have plenty of room at each side.
With a 5-lb. potato sack in each hand, extend your arms straight out from your sides, and hold them there as long as you can. Try to reach a full minute, then relax.
Each day, you'll find that you can hold this position for just a bit longer.
After a couple of weeks, move up to 10-lb. potato sacks.
Then 50-lb. potato sacks, and eventually try to get to where you can lift a 100-lb. potato sack in each hand and hold your arms straight for more than a full minute.
After you feel confident at that level, put a potato in each of the sacks.
477
Member
1292 days
geochuck posted 2 years ago.
Send me some workouts I will post them on my rebuilt site triswimmer.com
5
Member
909 days
Dtothesquared posted 2 years ago.
another drill is the catch-up drill : where you wait for your arms to catch up to each other after the recovery of every arm pull
this is good cause you really slow your stroke down and causes you to concentrate on the whole pull and finish of each arm cycle
Here is a simple 1500m workout;
Swim - down: swim a 1500m as follows 500, 400, 300, 200, 100; rest 10s to 20s between each distance. Go faster as the distance gets shorter.
George Park www.swimdownhill.com
http://www.swim-log.co.uk/evalgeo.htm
http://www.georgeparkriverpool.com/george_park_riverpool_better.html