#1

600 Swim
200 Kick
600 Pull

6 X 50 X :45

4 X 300 X 4:30 (100 Pull, 100 Kick, 100 Swim)

5 X 150 X 2:15 (50 stroke, 50 Kick, 50 Free)

200 WD

#2

400 Swim

4 X 50 X 1:00 kick

400 Pull

3 X 100 X 1:25 Swim

300 Kick

300 Pull

200 Swim

200 Kick

4 X 50 X :45 Pull

100 Swim

100 Kick

100 Pull

6 x 100 x 1:35 IM

2 X 50 X :50 easy
3 X 2 X 25 X :30 hard
1 X 50 X :55 kick

100 WD


I got tons of these type work outs

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http://www.clevetriclub.com

rob reddy

You can do all that in an hour? OK, how about some 1/2 hour workouts?

cut the war up swims in 1/2 and decreased the set repeats by the same. Intervals are based on my pace. IF you know your 100 pace and need for rest I can help you with appropriate interval times.

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http://www.clevetriclub.com

rob reddy

20 minutes of drills at constant pace......then a 40 minute bike ride!!!!!!!!

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Paul

This is the basic structure of my workouts lately.

500 w/u focus on form

3-5x100 drill out, free back (one arm fist drill, or plain one arm, catch up, and side drill)

8x200 free on 3:00, first 25 fly

12x75 drill/free/free or fly/free/free

I usually break those up into groups of 4, one set with paddles and no buoy.

6-15x50 on 1:10 focus on form and b/l breathing descending by 2's and/or fly/free or drill/free.

These are a good cool down set and help establish pacing skills.

I like incorporating fly and power breaststroke to improve power and lactate tolerance.

Favorite 1 hour swim workout would be 60 minutes time trialing on my TT bike.

Triathlon = Flail, CRUSH, haul.

Short warm up any thing you want then one long set -

1x200 on 3:30 (Determine interval by giving yourself 40 sec rest after your 200)

2x175 on 3:05 (each time the distance changes shorten the interval by 25 sec)

3x150 on 2:40

4x125 on 2:15

5x100 on 1:50

6x75 on 1:25

7x50 on 1:00

8x25 on 50

Total yds = 3000 yds; total time about 1 hour

Hi, I do those all the time. here are a few of my last ones for you, I am training for IM LP. I hope this helps

Swim 1:00 BCdescend[/b]

300 warm-up 5 x 200 free @ :45 rest- 50 easy 5 x 100 free @ 45 rest 50 easy- 5 x 50 free @30 rest 50 easy- 1 x 300 pull w/paddles staying long and easy 1 x 200 kick 1 x 100 non-free easy Total=2800m

Swim 1:00 BC 3000m[/b]

There is NO rest b/w each interval 1 x 400 swim choice 1 x 200 kick choice (3rd 50 hard) 1 x 400 swim 1 x 200 kick choice (3rd 50 hard) 1 x 400 pull w/paddles 1 x 200 kick (3rd 50 hard) 1 x 400 free swim 1 x 200 kick (3rd 50 hard) Then 2 x 200 free swim breathing pattern (3/5/3/7 by 50) 1 x 100 kick choice 1 x 100 non-free warm down Total 3000m Swim 1:00 M9c[/b]

WU: 400 easy 4 x 50 build speed on 1:00 MS: 5 x 400 at IM-pace (45”). CD: 6 x50 drill. 100 kick easy. 200 swim good form.


Swim 1:00 E12d[/b]

WU: Build effort on each rep. 100 swim, 100 kick, 100 swim, 100 kick, 100 swim. MS: Each numbered set is done non-stop as a 200 12 times #1—100 easy, 50 mod, 50 fast (10”). #2—50 easy, 100 mod, 50 fast (20”). #3—50 easy, 50 mod, 100 fast (30”). #4—100 fast, 50 easy, 50 mod (20”). #5—50 fast, 100 easy, 50 mod (10”). #6—50 fast, 50 easy, 100 mod. (60”) Repeat the entire set (#1-#6). CD: 150 easy with drills. Total: 3050

Swim 1:00 IMg[/b] wu: 300m 8 x 50m drills and breathing every 5 stokes MS: 2000 @ IMP (remember this is not all out) pace should be constant. Count you strokes per length at the end of each 200m. Cd: 200 pull - breathing every 5-7 strokes

Warm up

100 swim, 100 kick, 100 pull X 2

Main Set

Base pace(b.p.) is your 1500m race pace or whatever your normal training pace is on an interval that gives 5-10 seconds rest. For example if you can do a set of 15 x 100 on an interval of 1:20 and the fastest pace that you could hold is 1:15, then 1:15 is your base pace, and your first interval would be 1:15 + :20 = 1:35.

5 x 100 @ interval = b.p. + 20

4 x 100 @ b.p. + 15

3 x 100 @ b.p. + 10

2 x 100 @ b.p. + 5

2 x 100 @ b.p.

2 x 100 @ b.p. + 5

3 x 100 @ b.p. + 10

4 x 100 @ b.p. + 15

5 x 100 @ b.p. + 20

Warm down with drills and easy swimming to fill out the hour.

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LLLEEEEEEEEEEEERRRROOOYYY JEEENNNNNKKKIIINNNNNS!!!

20x200yds on 3'

I do that quite often. it's "fun"

Each workout is the main set only:

=================================
400 swim with paddles
2x200 (first length fly)
2x100 (first length fly)
2x200 (first length fly)
400 swim with paddles
=================================
constantly descending
1x400
2x300
3x200
4x100
=================================
T-pace is the average pace for 100yds out of a 1000yd TT
5x300 @ T-pace
100 IM
5x150 @ T-pace
100 IM
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All at race pace, 10" rest:
100,200,300,400,500,600,500,400,300,200,100
=================================

800 warm up.. (200 swim, 200k, 200 pull, 200 swim)

100 - 1.25

200 - 2.50

300 - 4.15

400. - 5.45

500 - 7.15

and go back down

200 cool down

i love this workout

alternativly

10*400 on 6.15 (LC, if SC.. on 6)

My fav Ironman swim workout - took this from a Mark Allen interview from about 10 years ago:

1x500

4X125

1x400

4x100

1x300

4x75

1x200

4x50

1x100

4x25

With wu / wd takes about an hour. I'll mix it up with different paces, pulling, paddles...

depending on what you are training for and what kind of a background in the water that you have....

For myself (former world ranked) and training for an IM.... I get in twice a week and swim for 45 minutes to an hour strait. This garners me anywhere between 4-5000 (y or m).

The purpose of this is to both build a supperior physical endurance for the distance as well as mentally be prepared for an hour of swimming. (also training for a 5K).

As you approached your race day you would then (2 to 3 weeks out) incorporate more speed work into your workouts.

If you are training for something short and have no background then go with anything that is a combination of speed and endurance with the early stages being a 80/20 mix of endurance to speed and then slowly as your race approaches raise the amount of speed in the work out.

GOOD LUCK!!!!

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36 kona qualifiers 2006-'23 - 3 Kona Podiums - 4 OA IM AG wins - 5 IM AG wins - 18 70.3 AG wins
I ka nana no a 'ike -- by observing, one learns | Kulia i ka nu'u -- strive for excellence
Garmin Glycogen Use App | Garmin Fat Use App

Ooooh so many options...

As a former college swimmer & coach I've had to come up with lots of workouts to squeeze in during an hour or so.

Here are two favs:

#1
3,500yds (a bit more than an hour)

Warm-up
300free
200pulll
100kick

Main Set (40min)
2 x 200 swim (2nd 200 faster than first)
2 x 300 pull (2nd 300 faster than first)
2 x 400 swim (2nd 400 faster than first)
2 x 500 pull (2nd 500 faster than first)

Warm Down
Easy 200


#2
Warm Up
300 free
200 pull
100 kick

Main Set
250 pull [:30 rest]
500 swim [:45 rest]
1000 pull (increase pace by 200) [1:30 rest]
500 swim (faster than the 1st) [:45 rest]
250 pull (faster than the 1st) [:30 rest]

Warm Down
Easy 200

I can share lots more if you are interested, but I find negative split workouts are the best thing for me. I find that I don't slack the 2nd half and it also helps me work on building my pace throughout a swim. That is something I focus on in my 1/2 IM and soon to be IM (2005) swim training. It takes a while to get my big diesel engine working at top speed.

here is a 2800 main set
500swim figure out your avg 100pace in the :20 rest
5x100 at avg pace + :05
400s :20
4x100 on avg
300s :20
3x100 -:05 of avg
200s :15
2x100 - :10 of avg
it swims fast as in if you usually do 3k in 1hr this seems to take about the equivalent time of 2500.

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Brian Stover USAT LII
Accelerate3 Coaching
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