Training Plan for Intensity/Speed workouts
477
Member
1334 days
geochuck posted 2 years ago.
One of your training sessions should be a good warm up,a good Max V02 work out of 25s 50s and or 75s and a good cool down swim.
Eg.
w up 300
25y or m x 4 x 6
50y or m x 4 x 3
75y or m x 4 x 2
w down 300
835
Member
1370 days
glbrum posted 2 years ago.
When I first started tri's about 2.5 years ago all of my swims were continuous sets. Like you, doing 1500-2000yds straight. That was boring as hell and after a while I started to dislike going to the pool becuase it was just too boring. I've started doing a lot more sets that incorporate 100's and 50's into my swimming and rarely do anything more than 500yd repeats. Actually, I never do anything more than 500yds straight, I leave that for open water. For instance, my workout today was 600 warm up, than for the mainset I did 10x100 yds coming in at 1:17-:18 leaving on 2:00, and 10x50yds coming in at :37-:40 and leaving on 1:00. Then a 400yd cooldown.
That set really kicked my butt. That's 2000yds, but mixed up so it's not very boring. Mixing it up, similar to what is posted above, is good for speed (to get fast, you need to swim fast) and it heeds off the boredom a lot better than 2000yds continuous does. Good luck.
18
Member
850 days
guncollector posted 1 year ago.
Hey gang,
Just checking back in a few months later.
I stopped swimming long, continuous, distance swims; and rather incorporated Sets of Intervals (primarily from a Inside Triathlon article I picked-up).
Short story; since revising my training since my last post, I am down to (when I do swim the infrequent long, continuous Time Trials) about a 2'08" pace for 2000m, and swam a 2'02" pace for 1000m yesterday.
18
Member
850 days
guncollector posted 1 year ago.
geochuck;58880 wrote:
What is a 2.02 pace is that for each 100??
Sorry, George. Yes, that's a 2'02"/100m pace over a continuous 1000m (time trial) swim.
Hey gang,
As many of you may know or remember, I just started swimming in June of '06. Through consistency, T/I, and help from this forum, I've worked up to swimming 1500-2000m per workout, 3x's a week now in my club's 25m pool. I can now swim this 2000m continuous, but often mix in some intervals of 100m and 500m intervals.
On the continous swim, I'm basically holding 2:30 per 100m.
I know I'm still way deep in the base-building period, but would like to incorporate some intelligent perhaps one Intensity/Speed workout per week; because 2000m continuous can get pretty boring.
But, I'm not quite sure where to start? Any ideas and/or suggestions on incorporating some Intensity/Speed workouts into the regimen over a period of 6-7 months LEADING UP to next season?
My first Tri is in early May, and last one in September, of 2007.
TIA!