Any good swim workouts (45min to an hour) that include Warm Up and Cool Down.
Looking for “base” workouts to kill some body fat before I focus more specifically on any race. Longest race I will have this year is 1-2 Oly distance in 2nd half of year. Pool is 25yd.
Thanks!
depends on how fast you are.
If I am pacing myself…4x100yd splits are 1:40-1:45ish
1x100yd is closer to 1:15
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I am sure all the swimmers here will be more help but this is one of my workouts during base weeks:
400 warmup, 300 drills
main set:
10x100 on 20sec rest
5x50 all out on 15sec rest
400 pulls
300 cooldown.
Another main set I like to do is 7x200 (50 build/50 descend)
That can take close to an hour.
if you can hold 1:40, what about 6x600 on 10min. (60min).
I bet you’ll get a lot of “4x1000” or “30x100”. Instead, try something like this:
(assumes your 1:40ish pacing is correct)
WU: 1x600 (drill/kick/swim by 50. each round make the kick and swims faster)
SW: 8x75 @ 1:15 (descend 1-4, 5-8)
Kick: 1x300 (50 fast/50 easy)
SW: 100 loose
Main Set: 6x200 (1-3 swim @ 3:30 descend 1-3, 4-6 pull )
WD: 1x200 (mix of swim and drill)
Total = 3000 should be about 50min
If you can do other strokes, make the 75s IM order minus the free. Or if you’re feeling tough, do the first 3 200’s IM.
Take the thinking out of it and follow the NTC masters blog: http://www.ntcmastersswim.blogspot.com/
They post all of their workouts each week and have three different levels and a different emphasis each day (can’t remember which day is which but I think its technique on Mon, speed on Wed, distance on Fri).
I bet you’ll get a lot of “4x1000” or “30x100”. Instead, try something like this:
(assumes your 1:40ish pacing is correct)
WU: 1x600 (drill/kick/swim by 50. each round make the kick and swims faster)
SW: 8x75 @ 1:15 (descend 1-4, 5-8)
Kick: 1x300 (50 fast/50 easy)
SW: 100 loose
Main Set: 6x200 (1-3 swim @ 3:30 descend 1-3, 4-6 pull )
WD: 1x200 (mix of swim and drill)
Total = 3000 should be about 50min
If you can do other strokes, make the 75s IM order minus the free. Or if you’re feeling tough, do the first 3 200’s IM.
x2…my workouts often look like this. They go by fast as you are constantly engaged and they are super for fitness.
I bet you’ll get a lot of “4x1000” or “30x100”. Instead, try something like this:
(assumes your 1:40ish pacing is correct)
WU: 1x600 (drill/kick/swim by 50. each round make the kick and swims faster)
SW: 8x75 @ 1:15 (descend 1-4, 5-8)
Kick: 1x300 (50 fast/50 easy)
SW: 100 loose
Main Set: 6x200 (1-3 swim @ 3:30 descend 1-3, 4-6 pull )
WD: 1x200 (mix of swim and drill)
Total = 3000 should be about 50min
If you can do other strokes, make the 75s IM order minus the free. Or if you’re feeling tough, do the first 3 200’s IM.
I just started masters swimming 6 weeks ago and this looks like a pretty typical one hour workout. Speed workouts are a bit different, and then we do some breathing drills, and there are also distance sets. I would look at the master swimming blog or just find a class if there is one near you. The improvement in my swimming is measurable after 6 weeks. After a year the improvement should be fairly impressive. I’m a non swimmer to put it mildly.
500 w/u alt stroke by 50
6 x 100 kick on 2:00 alt w/board and w/out
4 sets of 5 x 100 on 1:30 with 90 seconds between sets
400 pull swim down with band on ankles and pull buoy
Glad to help
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Take the thinking out of it and follow the NTC masters blog: http://www.ntcmastersswim.blogspot.com/
They post all of their workouts each week and have three different levels and a different emphasis each day (can’t remember which day is which but I think its technique on Mon, speed on Wed, distance on Fri).
Awesome. Thanks for posting.
try this set: 6rounds (4x100 on 1:45, 1:40, 1:35, 1:30) rest 1 min between rounds.
or something like: 5x alternating 200’s and 225’s …(5x200/225) both on 3:35 (2125 yard set) about 36 minutes
check the USMS forum discussion under swim workouts … 5 options (eg speed, distance, IM etc) to choose from including triathon focussed. Weekly postings.