General Discussion Triathlon Talk » Post your last swim workout Rss Feed  
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2016-04-25 6:56 AM
in reply to: Atlantia

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Member
1748
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Exton, PA
Subject: RE: Post your last swim workout
3000yards 55min

WU
300 swim
300 kick
300 pull
------------------------------
1050 TT 14:41 (think I did 50 extra)
50 EZ
5 x 100 under 1:15 on 2:00
200 kick
200 pull
-----------------------
100 EZ


2016-04-25 2:52 PM
in reply to: mike761

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Deep in the Heart of Texas
Subject: RE: Post your last swim workout

3500 scy

400 WU

400 s/k/d/s by 50s

4x500 descending 1-4

500 pull - alternate breathing

200 CD

 

2016-04-29 8:58 AM
in reply to: Hook'em

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Member
1748
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Exton, PA
Subject: RE: Post your last swim workout
2700yards 55min

8 x 100 on 2:00
8 x 75 kick on 1:30
8 x 50 descending on 1:00
8 x 25 sculling on :30
-----------------
3 x 200 on 2:50
100 ez
2016-04-29 8:59 AM
in reply to: Atlantia

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Elite
7783
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PEI, Canada
Subject: RE: Post your last swim workout

300 choice 
6x50 descend 1-3, 4-6 on 60s 
300 pull 
4x75 build by 25's with 15s between 
3x100 T pace with 15s between 
3x100 non free with 20s between 
2x150 T pace with 15s between 
300 T pace 
3x100 fast with 60s between 
300 choice

2016-04-30 2:33 PM
in reply to: #5173435

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Extreme Veteran
890
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Sterling
Subject: RE: Post your last swim workout
500 WU
4x150 pull on 2:00
3x300 free Oly pace
10x25 no breathers.
CD.

2250. Haven't felt the need to go over 2500 yards in a workout. Already a first out of the water most races or thereabouts, so I've been trying to ride more.
2016-05-06 7:28 AM
in reply to: Bevie

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Member
1748
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Exton, PA
Subject: RE: Post your last swim workout
50 min 3000 yds

WU
1000 DPS
4 x 100 kick on 2:10
--------------------------------
2 x 200 on 3:00
100 on 1:30
2x 200 on 2:50
100 on 1:25
2 x 200 on 2:40
100 on 1:15

100 EZ


2016-05-12 6:52 AM
in reply to: mike761

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Member
1748
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Exton, PA
Subject: RE: Post your last swim workout
3500 yards 1:10

WU
500 swim
200 kick
300 pull
-------------------
10 x 100 on 1:30
3 x 100 kick on 3:00
10 x 50 on 1:00 odds fast even drill
4x 25 fly on :30
200 ez
3 x 100 on 2:00 IM pace
100 ez
2016-05-12 10:22 AM
in reply to: mike761


19

Subject: RE: Post your last swim workout
1,750 yards.. some warm up and cool down at each point. I have to figure out a work out to help with the legs. They don't seem to move me lol.
2016-09-20 10:41 AM
in reply to: wuaname

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Master
2429
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Falls Church, Virginia
Subject: RE: Post your last swim workout
bump
I'd post a workout, but my pool's been closed for a month.
2016-09-20 5:25 PM
in reply to: Atlantia

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Master
8247
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Eugene, Oregon
Bronze member
Subject: RE: Post your last swim workout
This is the kind of stuff I do when I'm not being coached or doing race-focused training. I avoid those big freestyle sets like 6 X 400m, because I do plenty of them during the season and find them rather mind-bending. (I was a distance swimmer in HS, so have done more than my share of that stuff then and now.) A modification of one of the many, many workouts on Sara McLarty's master's swim website:

800m warmup (200m swim/kick/IM drill/pull)

4 X 50m kick @ 1:30 (odds hard, evens stroke)
2 X 200 IM (100m drill/ 100m swim) with 30 seconds rest between
4 X 100m free @ 2:00 (strong) in 1:31-1:33
2 X 200m IM (100 IM/100 free) with 30 seconds rest between
4 X 50m kick @ 1:30 (odds no board, evens board)
2 X 200m IM (normal IM) with 30 seconds rest between

200m cooldown

3000m total in 54 minutes and change. Fins for the kick sets and the 50m fly on the warmup and fly/back on the drill sets.
2016-09-20 5:53 PM
in reply to: Hot Runner

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Subject: RE: Post your last swim workout

I had a 4 hour road trip up the coast yesterday, so stopped at a pool i know about 3 hours in.

60:00, 4,000 scy

200 ez, 100 kick

Set - 600s

600 on :30 RI
2 x 300 on :20 RI
600 pull on :30
4 x 150 on :15
600 on :30
6 x 100 on :10 pull odd

100 ez



2016-09-21 7:09 AM
in reply to: ChrisM

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Veteran
485
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Elmira, ON
Subject: RE: Post your last swim workout
10 mins easy easy WU swim- nice and slow, easy stroke work

15x25m MAX effort sprint, 25 mins easy swim, no rest

300m easy pull- keep thing smooth, easy and relaxed.

2x150m hard kick, brisk, not max (8/10) with 1 minute rest in between

7-9x100 max effort 100's on 2 mins

10 mins easy CD (6/10)
2016-09-21 7:12 AM
in reply to: ChrisM

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Expert
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Middle River, Maryland
Silver member
Subject: RE: Post your last swim workout

Originally posted by ChrisM

I had a 4 hour road trip up the coast yesterday, so stopped at a pool i know about 3 hours in.

60:00, 4,000 scy

That's pretty good for an hour.  Damn.

2016-09-21 7:17 AM
in reply to: jmhpsu93

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Expert
4598
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Middle River, Maryland
Silver member
Subject: RE: Post your last swim workout

This was Monday's:

3300 SCY:
400 pull
400 swim
8 x 50 pull/paddles on :55
300 pull
300 swim
6 x 50 pull/paddles on :55
200 pull
200 swim
4 x 50 pull/paddles on :55
2 x 50 push pace on 1:00
100 CD
mixed in some 50 back once in a while between the longer intervals
paces:  pull/paddles - high 1:30s, pull only - low 1:40s, swim - mid/high 1:40s, back - high 1:50s

2016-09-21 7:51 AM
in reply to: jmhpsu93

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Master
8247
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Eugene, Oregon
Bronze member
Subject: RE: Post your last swim workout
Today's swim. 3000m (SC) in 52:30:

400m warmup (2 X 150m free/50m stroke)

12 X 50m @ 55/1:10 (4 sets of 2 hard @55, 1 easy @ 1:10)
4 X 200m pull with 30 seconds rest between (odds no paddles, build by 50m, evens with paddles, steady effort, breathing 3/5 by 50m)
4 X 150m (50m back kick with fins, 50m stroke--odds fly, evens back--50m free) with 30 seconds rest
4 X 100m @ 2:00 (25m fast/50m smooth/25m fast) in 1:33-1:34

200m cooldown

Basically (it's my off-season, and my "break" from structured training--although I swim about the same amount year-round) I'm not doing any repeats of over 200m unless it's an IM, until I'm following a program again and my coach tells me to. I LOVE doing IM's, but almost never got to do them in competition as a kid as my breaststroke sucks. Always did distance free, and fly. I also love long, steady swims of 2-3 km, which are pretty much useless for training purposes, but our pool has been really warm lately, so I haven't been doing those as it's kind of sickening right now!
2016-09-21 9:11 AM
in reply to: jmhpsu93

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Expert
1074
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Tyrone, Georgia
Subject: RE: Post your last swim workout
Originally posted by jmhpsu93

Originally posted by ChrisM

I had a 4 hour road trip up the coast yesterday, so stopped at a pool i know about 3 hours in.

60:00, 4,000 scy

That's pretty good for an hour.  Damn.




Exactly what I was thinking, nice swim


2016-09-21 11:46 AM
in reply to: dandr614

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Subject: RE: Post your last swim workout

Thanks, the longer 600 sets and going straight thru on the RI without additional breaks make it go pretty fast, it's 1:30 pace overall

2016-09-21 1:51 PM
in reply to: Bevie


9

Subject: RE: Post your last swim workout
This is a go-to workout that I usually do about once a week for a few reasons.

1. there is no kicking, so I usually do it on a night when I plan to bike or run after.
2. I can compete it in under 70 minutes, so it's a pretty quick 4,000 meter work out.
3. It has a little of everything, some middle distances, pulling, and faster stuff.
4. It gives me a good idea as to how I'm feeling in the water because I know what times I hit and whether I feel like I need extra rest.

Anyway, it is a variation of a main set workout that I have seen around either this way or backwards, and I have modified into a workout that fits my specific needs:

4,000 LCM, and like I said, under 70 minutes. All freestyle.

500 Warm up on 8:00
2 x 400 pull on 6:00 or 6:30
3 x 300 trying to hit same time on each, all less than 1:30/100 on 5:00
4 x 200 pull on 3:15
5 x 100 descend on 1:45
500 cool down

Sometimes I'll go straight through with no additional rests and sometimes I may take an extra :30 or 1:00 between some of the groups depending upon how I am feeling.
2016-09-21 6:06 PM
in reply to: keithpav

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538
50025
Brooklyn, New York
Subject: RE: Post your last swim workout
Last two days were further preps for my first OWS 5k. (Escape from Lewes)

Monday - 3000 in 58 min
Tuesday- 2000 in 40 min
2016-09-22 7:09 AM
in reply to: TJHammer

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Expert
4598
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Middle River, Maryland
Silver member
Subject: RE: Post your last swim workout

2500 SCY, about 50' for me:

1000 WU:  400 pull easy, 300 build, 100 back, 4 x 50 push pace

1300 MS:  3 x 200 pull on 3:45, first 50 is zipper or shark drill
                   4 x 100 strong on 2:00 (high 1:30s for me)
                   6 x 50 free/back on 1:10, solid pace

200 CD

Stole this from Sara McLarty's blog, as I do most of mine.

 

2016-09-22 8:34 AM
in reply to: jmhpsu93

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Master
8247
50002000100010010025
Eugene, Oregon
Bronze member
Subject: RE: Post your last swim workout
Yep--In the off-season, I pretty much just go to her blog and scroll until I find a workout I would like to do!


2016-09-22 11:37 AM
in reply to: 0

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Champion
7036
5000200025
Sarasota, FL
Subject: RE: Post your last swim workout

This morning:

Warm-Up

2x

100 drill/swim by 25's

100 pull

100 kick

Main Set

8 x 50 Muggle  @0:20 rest interval  #1- #4  4 drill/swim;  #5- #8  4 stroke/swim    [Muggle = stroke/free by 25's in IM order]

4 x 200 descending  1-4  @ 3:30 

6 x 50 kick  odds free/even choice  @1:15

8 x 25  odds fly/evens choice  @0:40

1 x 200 pull  

I should probably mention that I'm not currently training for triathlon, but have a couple of Masters swim meets between now and the end of the year.  Mostly training for sprint distance in all four strokes.    .  



Edited by RedCorvette 2016-09-22 11:47 AM
2016-09-22 12:55 PM
in reply to: RedCorvette

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Master
3888
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Overland Park, KS
Subject: RE: Post your last swim workout
Did this one yesterday during the lunch hour. Most of my solo swims are made up as I go.

Warmup:
300 swim
500 Continuous swim, 100 breast/100 back/100 breast/100 back/100 breast
100 EZ free
300 pull w/paddles

Main:
13x100 Free, pull bouy on 4, 8 and 12
100 EZ
200 free, one arm drills (25 left/25 right)

500 swim @ IM pace

Cool Down:
200 cool down
2016-09-23 9:16 AM
in reply to: reecealan

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Expert
4598
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Middle River, Maryland
Silver member
Subject: RE: Post your last swim workout

Well I can tell you it isn't any of these:

https://swimswam.com/katie-ledecky-training/

"5,000 yards for time" - um, yeah

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