Post your swim workout

[eclectic]

I would be interested to see what others are doing (I am collecting workouts in case my coach quits again like she did 2 years ago I tried to swim on my own and I couldn't remember them)

Last week we did a 20 min continuous swim, counted our laps then figured out our 100 times. Now she has us all training off of those times.

Here is our workout for today: (I go for 50 min to an hour depending when I get there)

11-25-08

200 free

4x50 drill :
fingertip
Popov (I can't remember what TI calls it - 3 stroke then kick on side)
catchup
fist

200 free

200 kick

300 4x 25 free, 25 Back, 25 Breast continuous

3 x
400 by 100’s on 100 steady pace time + 10 sec rest
(this varies from person to person)
rest one full minute after each set of 400

ex: if your steady pace time is 1:35 for 100 you keep each 100 at 1:35 and rest 10 secs, for a total of 1:45
first 100 is on :00 next on :45, next on :30 next on :15 then rest 1:00 before starting the next 400 set

cool down

Doing the 20 min swim to time us was interesting.
It has removed some of the psychological games of "I can't do that many on that amount of time", I have always thought I needed at least 2 minutes for every hundred when doing set after set - I guess I was wrong

[alpinerabbit]

The last 2 I can remember:
-------------------------------------
30min warmup on dry land (we only get the lanes for 1h at the moment)
200m warm up any style

2000m time trial

cool down as much as you can stomach

-------------------------------------
warmup on dry land
300m IM warmup (25m each stroke.)

8x 50m tech drills

3x (150m easy - 100m medium - 50m all out against competitor)

cool down
--------------------------------------

[eclectic]

The last 2 I can remember:
-------------------------------------
30min warmup on dry land (we only get the lanes for 1h at the moment)
200m warm up any style

2000m time trial

cool down as much as you can stomach

-------------------------------------

--------------------------------------

Holy schmoly BATMAN 2000m time trial - are you training for an IM?

Your 2nd one sounds much more doable - thanks for posting
I don't hate IM's as much as I used to. I think doing all the strokes is a good balance Butterfly certainly gets my HR up there on only 25 yds.

[alpinerabbit]

Holy schmoly BATMAN 2000m time trial - are you training for an IM?

nooooo - that was more of a performance test. We were to try & do all 500's about the same speed. This gives the lactate treshold according to our coach. (for each 100). I didn't sweat it, I just swam. Tried to accelerate on the last 3-400. Actually I just managed to keep it steady

It was less horrifying than a 1000m TT....

I'll have another one tonight to post.

When alone, I like to do:
500 easy
500 in breathing pyramid: 2-3-4-5-4-3-2-3-4-5, one lane each (do that twice if you're in a 25m pool)
500 (one lane easy, one lane hard)
500 easy

with about a minute rest in between each 500.

[eclectic]

thanks for posting! It is great to see what everyone else is doing. My coach is going to be gone for 2 weeks in Jan (coaching for the US jr national team at the Pan Pacifics in Guam and it will be fun to try some of your workouts

We aren't doing tri specific workouts - right now they are for conditioning as I am swimming w/ adults who don't compete at all - but I am getting torn as to what to do for our state games next summer. One year I swam and one year I did a tri. They are both really fun but are always on the same day.
Anyway here is what we did today


11-26-08

300 swim
100 freestyle drill (I did a pull buoy w/ paddles)
100 free

300 alt back free
100 Popov back
100 back

300 breast
100 breast drill (2kick 1 pull)
100 breast

10 x 75
1. easy
2. med
3. hard
1-3 free, 4-6 back, 7-9 breast

#10 fly 1. kick
2. drill (1 arm)
3. swim
cooldown

I started late and didn't get to the breast or fly set - oh boo hoo

[alpinerabbit]

ok - today's:

30 min warm up (dry land)

4x 100 drills, mostly kicking, zipper drill, drag fingers on water (TI drills really, but that would be the equivalent)

2x 100 easy, 15' rest
200 medium, 30' rest
300 easy

100 IM (25 each)

2x 100 easy, 15' rest
200 medium, 30' rest
300 easy

2x 50 all out, 20' rest

2x 100 easy, 15' rest
200 medium, 30' rest
300 easy

2x 50 all out, 20' rest

cool down 100

[eclectic]

Last swim day of the week as my "coach" is going to Atlanta for the USA short course competition. Watch for Dagny Knutson on usaswimming.org - she is the 16 yr old who trains at the same time as I do.

Here is today's workout

12-03-08

200 free

4x50 on 1:00 (build)

200 back (I did free)

4x50 back on 1:10 (build) on 1:10 just because I really SUCK on back

200 drill

4x50 breast on 1:10 (build)


8 x 100

1 -2 first 25 hard

3 - 4 middle 50 hard

5 -6 last 25 hard

7 build

8 all ez

[alpinerabbit]

2k Of my own making:

100 warmup (breast/back)

500 breathing pyramid (5,4,3,2,3,4,5,4,3,2)

100 recovery (breast/back)

3x200 (50 easy, 50 hard)(30 sec rest)
I was going to do a straight 500 but could not handle it.
So I did 200s but made it 3 of them.

100 recovery (mix of breast, dolphin kick under water but could not do many before I got out of breath)

500 breathing pyramid

100 kick (skating drill, but with legs burning)
-----------------------



I'm beat. I was hungry.

[eclectic]

Alpine - I like that workout - especially the breathing pyramid - lots of variety

[alpinerabbit]

the breathing pyramid really makes a 500 pass by very quickly.

[eclectic]

today's swim (I didn't do much because I was so excited to talk to my coach about the record breaking swims at the short course meet this past weekend

200 swim
4x50 drill
200 swim
4x50 kick
200 swim

next may be a little confusing but I will try to write it as clear as possible all times based on the 100 average after doing a 20 min non-stop swim

3x 300

1-2 steady pace plus 30

so if pace is 1:30 do them on 2:00

3 = pace minus 3sec 30 sec recovery

4-5 steady pace plus 30

6 = pace minus 6 sec 30 sec recovery

7-8 steady pace plus 30

9 = pace minus 10 sec

cool down