The workout itself was very fun! Thanks again for doing this.
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The workout itself was very fun! Thanks again for doing this.
Is there a 'correct' way to speed up while swimming? (There's often little variation between biking/running cadence and speed; often it's gearing/stride length change) Does speeding up while swimming entail faster stroke rate, or pushing water faster? Or both?
Example, if I'm swimming open water and want to pick up the pace, I might switch from a 2 beat or 4 beat kick to a 6 beat. That actually will drop my stroke rate, but dps will go up. Usually though, I try to maintain the same distance per stroke while increasing turnover, which requires pulling harder.
End of the day though, that's for you to figure out, and one of the ways that a coach is really valuable.
Swimming Workout of the Day:
Favourite Swim Sets:
2020 National Masters Champion - M50-54 - 50m Butterfly
Never simple, this sport...
Short version - 2500m/y
Warmup:
5x200 @ 15secs rest {
1st swim
2nd pull
3rd kick, every 4th length breast kick
4th alt drill / swim by 50
5th build
}
Set Zero
10x50 - build each 50 to about 90% effort (fast but smooth) Do these on an interval that gives you
about 15 seconds rest
Set 1
4x200 {
1) 75 steady / 50 fast / 75 steady
2) 50 steady / 100 fast / 50 steady
3) 25 steady / 150 fast / 25 steady
4) 200 fast
}
warmdown 200 kick/swim
Medium version - 4000m/y
Warmup:
5x300 @ 15secs rest {
1st swim
2nd pull
3rd kick, every 4th length breast kick
4th alt drill / swim by 50
5th build
}
Set Zero
10x50 - build each 50 to about 90% effort (fast but smooth) Do these on an interval that gives you
about 15 seconds rest
Set 1:
10 x 100 kick (no fins), alternate free and dolphin kick
Set 2
4x200 {
1) 75 steady / 50 fast / 75 steady
2) 50 steady / 100 fast / 50 steady
3) 25 steady / 150 fast / 25 steady
4) 200 fast
}
warmdown 200 kick/swim
Long version - 5800m/y
Warmup:
5x300 @ 15secs rest {
1st swim
2nd pull
3rd kick, every 4th length breast kick
4th alt drill / swim by 50
5th build
}
Set Zero
10x50 - build each 50 to about 90% effort (fast but smooth) Do these on an interval that gives you
about 15 seconds rest
Set 1:
10 x 100 kick (no fins), alternate free and dolphin kick
Set 2: repeat 3x [4x200
{
1) 75 steady / 50 fast / 75 steady
2) 50 steady / 100 fast / 50 steady
3) 25 steady / 150 fast / 25 steady
4) 200 fast
}
100 recovery after the 1st and 2nd sets]
after the 3rd set of 4x200, go straight into 200 warmdown
Swimming Workout of the Day:
Favourite Swim Sets:
2020 National Masters Champion - M50-54 - 50m Butterfly
Swimming Workout of the Day:
Favourite Swim Sets:
2020 National Masters Champion - M50-54 - 50m Butterfly
Guys, I wonder if you will be interested to track our yards/meters in excel spreadsheet? Something like that. If yes, we can ask Jason to put it in his first post.
https://docs.google.com/...17030602&vpid=D3
(not sure what's going on with the formatting today??)
The pyramids weren't built in a day. Not hard today, just good form.
Short version - 2650m/y
Warmup: (800)
Do this continuous, straight from one to the next.
50 drill
100 swim free
150 pull
200 IM (fly as one arm fly, or other drill)
150 kick on back, no board
100 swim
50 stroke (non free)
Set 1 (20 secs rest) (1600)
100 IM - smooth
200 pull
300 swim, work on streamlines off each wall.
400 swim, count strokes on the first 25 of each 100. try to maintain consistent stroke count
300 swim, change breathing pattern i.e. if you normally breathe 2, breathe 3. or vice versa
200 pull
100 IM - smooth
Set 2 Warmdown (take 15 secs between each) (250)
25 good breakout
50 fast turn
100 build 2nd and 4th length.
50 easy scull
25 easy
Medium version - 3550m/y
Warmup: (800)
Do this continuous, straight from one to the next.
50 drill
100 swim free
150 pull
200 IM (fly as one arm fly, or other drill)
150 kick on back, no board
100 swim
50 stroke (non free)
Set 1 (20 secs rest) (2500)
100 IM - smooth
200 pull
300 swim, work on streamlines off each wall.
400 swim, count strokes on the first 25 of each 100. try to maintain consistent stroke count
500 swim, every 4th backstroke
400 swim, count strokes on the first 25 of each 100. try to maintain consistent stroke count
300 swim, change breathing pattern i.e. if you normally breathe 2, breathe 3. or vice versa
200 pull
100 IM - smooth
Set 2 Warmdown (take 15 secs between each) (250)
25 (work the breakout)
50 (work the turn)
100 build 2nd and 4th length.
50 easy scull
25 easy
Long version - 4900m/y
Warmup: (800)
Do this continuous, straight from one to the next.
50 drill
100 swim free
150 pull
200 IM (fly as one arm fly, or other drill)
150 kick on back, no board
100 swim
50 stroke (non free)
Set 1 (20 secs rest) (3600)
100 IM - smooth
200 pull
300 swim, work on streamlines off each wall.
400 swim, count strokes on the first 25 of each 100. try to maintain consistent stroke count
500 swim, every 4th backstroke
600 swim, every 3rd length build to race pace.
500 swim, every 5th length is stroke (in IM order)
400 swim, count strokes on the first 25 of each 100. try to maintain consistent stroke count
300 swim, change breathing pattern i.e. if you normally breathe 2, breathe 3. or vice versa
200 pull
100 IM - smooth
Set 2 Warmdown (take 15 secs between each) (500)
25 good breakout
50 work the turn
100 build 2nd and 4th length.
150 pull
100 swim
50 easy scull
25 easy
Swimming Workout of the Day:
Favourite Swim Sets:
2020 National Masters Champion - M50-54 - 50m Butterfly
Strava
:-(
Swimming Workout of the Day:
Favourite Swim Sets:
2020 National Masters Champion - M50-54 - 50m Butterfly
Swimming Workout of the Day:
Favourite Swim Sets:
2020 National Masters Champion - M50-54 - 50m Butterfly
--------------------------
The secret of a long life is you try not to shorten it.
-Nobody
I thought it was tough, but I also had hardly eaten anything all day. Kinda low energy when I got to practice.
Oh, the ladies at masters were complaining that there was too much reading. The main set is just 100IM, 100free, then a number of 25's. repeat. repeat, repeat.
WOD December 3
Distance Group
Warm-Up
300 easy mix it up r = 30
300 pull (25 sculling 75 free) R=30
300 breathing 3 5, by the 25 R=30
Set#1
100 kick with fins @2:00 (1:45 - no fins)
4 x 25 kick no fins 25 flutter 25 dolphin @:30
100 kick with fins @2:00 (1:45 - no fins)
4 x 25 choice no fins 1 easy 1 fast @:30
Optional set if you want more:
8x200 pull @3:00
Set #2 you can leave out 1 stroke if necessary
100 IM mod @2:10 (1:45)
100 free threshold 1:50 (1:30) 800 free or 1500 free pace
8 x 25 free all out @:30
100IM mod @2:10 (1:45)
100 free threshold @1:50 (1:30) 800 free or 1500 free pace
6 x 25 breast all out @:35
100IM mod @2:10 (1:45)
100 free threshold @1:50 (1:30) 800 free or 1500 free pace
6 x 25 back all out @:35
100 IM mod @2:10 (1:45)
100 Free threshold @1:50 (1:30) 800 free or 1500 free pace
4 x 25 fly fast - @ :35
100 IM mod @2:10 (1:45)
100 free threshold 1:50 (1:30) 800 free or 1500 free pace
100 easy
3000 metres plus warm down, or 4600 plus warmdown with the optional pull set
Short Version
Warm-Up
200 easy mix it up r = 30
200 pull 25 sculling 75 free R=30
200 breathing 3 5, by the 25 R=30
Set#1
100 kick with fins @2:30
4 x 25 kick no fins 25 flutter 25 dolphin on your back @:50
100 kick with fins @2:30
4 x 25 choice no fins 1 easy 1 fast @:50
Set #2
100 IM mod @2:45
100 free threshold 2:30
6 x 25 free all out @:45
100IM mod @2:45
100 free threshold @2:30
4 x 25 1-free 1-stroke all out @:45
100IM mod @2:45
100 free threshold @2:30
2 x 25 back all out @:45
100 easy
2000 metres plus warmdown
Swimming Workout of the Day:
Favourite Swim Sets:
2020 National Masters Champion - M50-54 - 50m Butterfly
"It's Simple, if it jiggles, it's fat" Shwarzenegger
Let food be thy medicine...
Long and Strong today.
5500 (short option - 4100)
Warmup - 1250
250 swim
250 kick
250 pull
250 swim (alternate free / back by 50)
250 drill
set 1 - 500
10x50 @ 1:00 (build - should be getting plenty of rest, around 20-25 secs)
Main Set - 3000 (1600) - number in brackets is the short option
8(4) x200 (descending to 90% effort or so. should be roughly 1500 to 800 pace) (20-30s rest**)
100 easy
8(4) x100 (descending to 90% effort or so. should be roughly 800 to 400 pace) (20-30s rest)
100 easy
8(4) x 50 (every other one fast - 200 pace) (15-20s rest)
100 easy
Finish up with some speed
20 x 25 - every 3rd flat out. Do 2 different strokes, whatever order you want.
250 warmdown
**where it indicates 20-30s rest, that means pick an off time that gives you 20-30 secs rest. i.e. if you know you are going to swim 2:30 to
2:40's on the 200's then do the 200's on 3:00
Swimming Workout of the Day:
Favourite Swim Sets:
2020 National Masters Champion - M50-54 - 50m Butterfly
December 7 WOD
Stroke stroke...
Pick one or two non-free stroke for this one
warmup
300 swim (every 3rd length stroke drill)
300 kick (2x 25 flutter, 25 dolphin, 25 flutter, 25 breast, 50 back no board)
300 pull (every 3rd length stroke)
6x {
150 free moderate @2:30 (guideline should be getting 25-30 secs rest)
100 stroke (can do 3 left/3 right/3 full drill if butterfly) @ 1:45 (15-20s rest)
50 free @50 (15s rest)
}
optional:
12 x 100 descend 1-4 @1:40 (20-25 secs rest)
6x {
25 free @ :40
25 stroke (stroke count) @ :40
25 free @ :40
25 stroke fast @ :40
}
200 easy kick / pull
total: 3500 (4700)
Swimming Workout of the Day:
Favourite Swim Sets:
2020 National Masters Champion - M50-54 - 50m Butterfly
8 x 200 (alternate 200 swim, 200 kick - descend the swims. use the first 2 or 3 as warmup, and mix the flutter kick with dolphin and/or breast)
8 x 100 (descend 1-4, #'s 4 and 8 should be FAST)
8 x 50 (25 stroke/25 free)
8 x 25 (one easy, one fast - extend dolphin kicks off the wall on the fast ones, at least 4 kicks, preferably 6 or 7)
200 easy
3200 total
(short version - do 150's instead of 200's, and 75's instead of 100's, and do each distance 6x through)
(longer version - do 12x through each distance)
Swimming Workout of the Day:
Favourite Swim Sets:
2020 National Masters Champion - M50-54 - 50m Butterfly
- not a lot of pulling. I tend not to like pulling as a prescribed main set. Now, if you are fatigued from a run or bike, then the pullbuoy might help you get through the session, so that's fine. But, for the most part, you get enough pulling work from swimming.
- Lots of kicking. Developing an effective kick is important, so that you can use it effectively and efficiently. The reason for working the kick in isolation is that a lot of people don't work their legs enough in swimming. For swimming fast, you need legs. They are the first to go when sprinting, and when you lose the legs, the upper body tends to go as well.
- Minimal toys. Kickboard, occasionally a pullbuoy. That's really it. I don't even use a lot of paddles, I suppose on days that I do I would call that a drill.
- Lots of stroke work. Many of the best freestylers are also either awesome backstrokers or butterflyers (or both). Developing those 2 strokes in particular has carryover to freestyle.
Today's workout is focused on speed. A bit of aerobic stuff to start off, then go fast.
Medium and Long
W/up (600)
200 free/back
200 pull
200 kick (mixed)
(optional 600- still warmup) 8x75 (25 kick, 25 drill, 25 swim) building effort each 75.
pre-set (500)
4x125 (do each 125 as IM down, free back. i.e. 25fly, 25free, 25back, 25free, 25breast)
aerobic (1000)
10 x 100 @ T+20 (T is 1500 race pace. If you are a 22:30 1500 swimmer, then you'll be doing these on 1:50, and hold 1:30's)
Sprinty stuff (1400) - do these all as first one easy, second one fast. rest interval isn't that important, you should be fairly well recovered. On each fast
effort, make sure you are going faster pace than the previous fast effort. Means doing a little bit of math in your head during the recovery swim. On the 175, try
to match your 200m PB, if you know it. i.e. if you've done a 2:20 in a meet for the 200, then you are trying to hit 2:20 for the 175.
2 x 175
2 x 150
2 x 125
2 x 100
2 x 75
2 x 50
2 x 25
Feeling ambitious? Do that last set again.
warmdown- at least 200.
Medium version - 3500 plus warmdown.
Longest version - 5500 plus warmdown.
Short version
W/up (600)
200 free/back
200 pull
200 kick (mixed)
pre-set (500)
4x125 (do each 125 as IM down, free back. i.e. 25fly, 25free, 25back, 25free, 25breast)
aerobic (500)
5 x 100 @ T+20 (T is 1500 race pace. If you are a 22:30 1500 swimmer, then you'll be doing these on 1:50, and hold 1:30's)
Sprinty stuff (750) - do these all as first one easy, second one fast. rest interval isn't that important, you should be fairly well recovered for the fast efforts. On each fast
effort, make sure you are going faster pace than the previous fast effort. Means doing a little bit of math in your head during the recovery swim. Make sure all the fast ones are done with excellent form.
2 x 125
2 x 100
2 x 75
2 x 50
2 x 25
warmdown- at least 200.
total - 2350 plus warmdown.
Swimming Workout of the Day:
Favourite Swim Sets:
2020 National Masters Champion - M50-54 - 50m Butterfly
Today's workout is a variation of what I did at masters last night.
Warmup (1200)
800 SKPS - gradually build intensity.
4 x 50 kick descend 1-4 @1:10 (around 20 secs rest, not challenging)
8 x 25 kick (underwater dolphin to at least 10m, easy kick to the wall) @:40 - use fins if necessary.
Main Set (1400)
8 x 100 build - (i.e. progressively faster within each 100) Do #'s 2, 5, and 8 non-free or IM.
4x {
2x25 @:30
- both 25's should be the same stroke. Do at least one time through the set as a non-free stroke.
- do the first one quick, but controlled. Looking for excellent technique at speed.
- do the second one flat out.
100 moderate.
}
300 warmdown (SKP)
Total:2900
longer option - repeat the main set 1x (4300), or 2x (5700)
short option - cut the 8x100 to 4x100, and eliminate the 4x50 kick.
Swimming Workout of the Day:
Favourite Swim Sets:
2020 National Masters Champion - M50-54 - 50m Butterfly