Swimming workouts?

The training plans on this site have specific daily swim workouts that I used earlier this year.  They worked really well.  I'm just sort of getting back into the water this month after a  much deserved lazy layoff.  My favorite, yet simple, swim workout right now is 500 free then 400 IM (this is in yards).  Repeat as many times as you want.  Also check out swimplan.com

What are you currently doing on your swims?

I second using the BT plans....especially the D3 ones.  The D3 swims always kept me entertained.

Just be sure you are concentrating on your pace and form ALL THE TIME.  No time to be bored then!  Say you have a set of 10x200...try to hit ALL the 200's at the SAME pace.  It's FUN!

Descending sets are especially fun.  Do 6x50 descend...start slow and try to make each one a few seconds faster.  That 6th 50 is WORK!

Thanks, guys! I am going to check out all the sites you mentioned.

Sharp, when you say a "length," do you mean 50 or 100?

Thanks,

Elishia

I must sound like a broken record...find a masters group in your area...the on-deck coach will keep it interesting and thats a fact...if you tell them your tri training they will make the workouts something that will actually benefit you...the cost per month is well worth it just for the proper stroke technique they will teach you...it also helps that there are others in your lane to pace off of...

For those that have never swam in a masters swim group...your not in the same lane with speedy gonzales just out of college been swimming all their life joes...you are grouped in lanes according to your abilities...that way you mesh with the others in your lane and your lane will do a specific workout...it will not be the same workout the speedy joe in the fast lane does...he may do 3500/4000 yards in an hour while your lane may do 1200/1400 yards in the same amount of time...there is always a certified coach on deck to answer any questions and give lane instructions...and they will observe your technique and fix any flaws that are in your swim stroke to make you stronger and more efficient in the water...

Along the same lines...masters swimmers also have the ability to compete in masters class swim meets...you don't have too if you don't want too...its not a requirement but due to our extremely competitive nature if you join I am sure you will try a few out...what better way to learn to swim against others if not in a controlled environment in your own lane...it will help with the jitters prior to your tri...it will make you much more confident as a swimmer...and give you the ability to push hard at the beginning to get in front of the pack and then moderate your pace...its hard to get kicked in the head when your leading...

I strongly suggest everyone try it at least for a month...there is no commitment required...its a pay as you go deal...but I bet you will get every penny of your moneys worth out of it...and probably see some of those folks on the line at your next tri...

good luck

I was in the Masters swimming, but the practices were at 5am. I tried it for a month or two (when I wasn't training for this), and, well, it was just boring. That's why I like the tri .  . . it's varied. Well, now, in my area, there are no more practices. They just post workouts (and I Don't know what they mean) and nobody swims at the same time. It's sad.

I will use all these workouts! Thanks!

Ours are at 5:30 am...so I show up around 6:30 PM when the coach is working with the P1 squad...I was upfront in the beginning and told him those hours didn't work for me and he said come when I could...

Sounds like your either in BFE...or your masters group doesn't have alot of participation...ours here will have 15 or so every morning...the larger masters groups around here have 35+ ...they also have multiple times to fit everyones schedule a little better...morning, afternoon, evening, and weekend...

here's a couple for you...I don't know how far you are swimming but you can adjust the distances accordingly...these are based on around 1200 yards...just remember the kickboard, drill, swim needs to be based on 75 yards or your board will not be at the right end of the pool

#1
200 WU
6x75 K, D, S w/ NA -  20/30 SR
2x200 S NA - 20/30 SR
150 CD

#2
same as above except using aid
200 WU
6x75 K, D, S w/ F -  20/30 SR
2x200 S w/ P - 20/30 SR
150 CD

#3
200 WU
6x50 S - 20/30 SR - (Odd w/ F - Even NA)
6x100  - 20/30 SR (Odd S w/ F - Even D w/ F)
8x25 - 20 SR NA (Odd D - Even S)
100 CD

WU = Warmup
K = kickboard
D = drill
S = swim (free)
NA = no aid
SR = seconds rest
F = fins
P = paddles
CD = cool down

Here is how workout #1 would read...

200 yard warmup...
6 sets of 75 yards using kickboard for the first 25 yards, drill for the next 25 yards, swim the last 25 yards with no swim aids and rest for 20 to 30 seconds between sets
2 sets of 200 yards swimming with no swim aids and resting for 20 to 30 seconds between sets
150 yard cool down

And here is how workout #3 would read...

200 yard warmup...
6 sets of 50 yards...swim for 50 yards with fins (sets 1, 3, and 5)...swim for 50 yards with no aid (sets 2, 4, 6) and rest 20 to 30 seconds between sets
6 sets of 100 yards...swim for 100 yards with fins (sets 1, 3, and 5)...swim for 100 yards drill with fins (sets 2, 4, 6) and rest 20 to 30 seconds between sets
8 sets of 25 yards...swim for 25 yards with no aid...drill for 25 yards with no aid and resting 20 seconds between sets

Lookup some different drills on the internet...here are a few of my favorites...

Three Strokes and Stop
Swim three strokes Freestyle and stop. During the stop, make sure you continue to kick and that you are on your side, your face is in the water, and the back arm is dry with the body well balanced. Do not proceeed with the next three strokes until you are balanced.

Right/Left Arm
Swim Freestyle with only one arm, the other to remain at your side. Remember to continue body roll, kick and breath to the non-stroking side. Purpose: arm conditioning and body roll.

Closed Fist
Swim Freestyle but with the hands closed into fists. Purpose: to heighten the hand position and the catch phase of the stroke and feel the water on the forearm.

extra note...those drills are in the order I like them...that closed fist one will make you want to quit swimming !!!!

fendermh1027, that workout reminds me a lot of a college workout we had once...

25 sprint
25 pull outs
25 sprint
25 push ups
repeat till someone pukes

You might not want to repeat till puking but it's a hell of a workout if you push it.  For those that don't know pull outs, in the deep end hold onto the pool deck, bob underwater till your arms are extended and pull yourself up/out of the pool, elbows locked and no pushing off the bottom of the pool  

I personally can't just get in a pool and swim straight. Coming from a swimming background I need sets. I use the below website which has a forum of different workouts for all ability levels and durations. If you browse through there you should find a few good ones that you can use.

http://www.swimmingworldmagazine.com/swim-cgi/

 This is a great link. Thanks for posting it.

Hey Guys--

Just to let you know . . . your tips have helped me swim way longer than before. Even though I was still bored, I made myself finish the whole thing. I did the 11,10,9,8, etc. thing and I did 20 minutes of pool jogging somewhere in there. Well, I did 20min swim, 10 min. jog, 20min swim, 10min jog.

Thanks!

Tri jean

 My recommendation - www.swimplan.com  You can tailor the workouts to the time and your speed. Best yet - it's free. Check it out