General Discussion Triathlon Talk » Swimming routine needed. Rss Feed  
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2010-12-14 1:07 PM

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Subject: Swimming routine needed.
Good morning everyone.

I ran into a little training problem here.

1 - Old foot injury (4 broken bones in 1 foot) will not allow me to run during winter... The cold makes it hurt way too much.
2 - No bikes available at my condo gym and same foot pain problem on cold weather.

BUT... I do have a nice heated pool available.

I swim 5km every Mon, Wed, Fri... But just swimming freestyle is getting boring.

What I want is an actual swimming plan. Including Butterfly, chest, back, free... Targeted trainings for legs and arms...

Anyone has a good routine there?

I will use the routine on tue, thu and sat.

Thank you all.



2010-12-15 9:03 AM
in reply to: #3248534

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Subject: RE: Swimming routine needed.
I never really included any other strokes expect crawl because that is all i do in a triathlon. However...i totally understand about what you mean about boring!!!

You probably need some drills. I used the ones from here on my Bronze and Silver membership. I would write the drills down on a index card and stick it in a zip lock sandwich bag so i could keep it pool side.

At first they look weird because they say things like

Warm up
1 x 200
1 x 100 kick (use kick board legs only)
1 x 100 pull (use knee float thingie work just your arms)

Main set
4x100
2x100

Cool down
1 x 100.

Of course this is JUST an example not a real one. You will get used to the lingo and they will add effort rates in each set.
These make you go faster!! Plus they are way less boring.

Also i could make it through none of my 30-45min pool workouts with out my swim MP3 player! That black line is just not interesting enough.

I bet you copuld find drills on plastic cards at swim shops or online somewhere.
2010-12-15 9:14 AM
in reply to: #3248534

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Subject: RE: Swimming routine needed.
This is my favorite workout.  you could probably alter it to suit your needs.

WU: 3 x 200 swim/kick/pull
MS:  5x200 back/free/breast/free (could make it an IM if wanted, I just happen to hate fly)
300 kick IM
500 pull w/ paddles
100 CD

Total: 2500 yds.
2010-12-15 9:51 AM
in reply to: #3248534

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Subject: RE: Swimming routine needed.
Awesome... Thank you guys...

I printed both drills and will try them today...

Thank you for your help.
2010-12-15 12:40 PM
in reply to: #3248534

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Subject: RE: Swimming routine needed.
We used to do 1000 SKIPS as a warm-up in college

200 Swim
200 Kick
200 IM
200 Pill
200 Swim

It's a really nice way to break up 1000yds 

A quick search of "IM swim set" led me to a few online, too:

http://www.active.com/swimming/Articles/World_Class_Workout_13__An_IM_set_with_swim___TV_star_Summer_Sanders.htm

http://www.goswim.tv/entries/5843/swimming-set-of-the-week---january-8-2010.html

2010-12-16 11:36 AM
in reply to: #3248534

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Subject: RE: Swimming routine needed.
Very Cool.

I will try all 3 on Friday.

Thank you all for the tips and links.


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