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]

alpine rabbit

I really like the workout you did today.

What is a zipper drill? - I am always looking for new drills

[eclectic]

Happy Thanksgiving for all those Stateside.

We did swim this morning (now the piece of pie isn't as quilt laden)


Anyway it is official - I am LAZY ! ! !

Today we did ladders.

1 x 25 yds r 10 sec
2x 25 r 10,
3x 25 r 10 .. . .
11 x 25
repeat the 11 and work back down to 1
total 3300 yards

I did 200 more to have a full 2 miles. I was done in a little more than 1 hour. so average pace for all of it was around 2:00 per 100.

Here is the lazy part - I wasn't at all tired when I was done and could have kept going. My arms are a little tired now but that is it.

I know now I have the endurance, so I need to start working on the speed. BUT I am lazy. I don't like to be uncomfortable. It isn't pain it is just fatigue and I don't like that feeling. I need to be pushed by outside forces (like someone swimming next to me who is about my ability - then I push to beat them)

I think I will start more tempo work and intervals at least 1 day per week.

How do all of you push yourself when you are training?

[alpinerabbit]

you can see the TI drills here. We did all of them. I meant zipper switch.

http://www.total-immersion.ch/d/Videos.php?m=mm9&d=91

[eclectic]

Thanks Alpine - I have never done the zipper switch - i will have to try it - it looks good and I have trouble w/ my right side - i am a left side breather so I think it would help

We didn't do drills today
it was

3 sets = 1st freestyle , 2nd back stroke, 3rd breast stroke
100 ez
100 med
100 ez hard ez hard x 25's

3 sets of 600 R after ea 600 if needed

100 descending
200 50 ez 100 hard 50 ez
300 100 ez 100 hard 100 ez

cool down 300 for ttl of 3000

I had time so I did another 500 just to have 2 full miles
today's workout finally tired me out and I actually pushed my HR up on the hards so I don't feel like i was lazy today

[eclectic]

400 swim (last 50 hard or butterfly)

300 drill (last 100 build)

200 kick

100 back or breast

10 x 100

1-5 Pace time + 10 sec ( ex 1:30 go on 1:40)

6-10 Pace time - 4 sec + 30 sec (1:27 go on 1:57)

200 cool down

[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.