I want to add another swim workout to focus on endurance. I have 2 hrs in the pool, for a total time away from home of 3 hrs (30 min dress/drive time each way) available. My aerobic base pace is 1:20. This is what I came up with. Any thoughts/suggestions?
Warm-up: 1150 yards, 33:35 min
500 warm-up choice swim/kick/pull/strokes
8 x 25 Drills
4 x 25 best DPS bilateral breath :05 RI
7 x 50 GOLF (70 or better) bilateral breath on :55
1 minute Bonus Rest Endurance Sets: 2750 yards, 47:00 min
10 x 100 on 1:40 SI Decend 1-3, 4-6, 7-10
100 easy
5 x 200 on 3:00 Neg-Split, land on 2:30
100 easy
5 x 100 on 1:25 Descend 1-5,
50 easy
2 minute Bonus Rest IM Set: 1700 yards, 35:15 min
12 x 100 (Order: Fly, Back, Breast, Free) on 2:00
50 easy
9 x 50 (fly back breast) on 1:00
1 minute Bonus Rest Cooldown: 200 yards, 4:00 min
8x25 perfect form, bilateral breath Total: 5800 yards, 1:59:50
If you’re doing your free sets that fast, you should be able to do your 100 IMs a little faster than 2:00 IMO. Since by this point you’re almost done with your workout, drop the rest to no more than 10 seconds.
#1: longer swims for the drills. Just do all 50’s. Not really that important bit I always like to work the walls when i am doing drill sets.
#2: Main set: I would do longer swims again and do less descending and more at a solid even pace.
#3: love the IM set. I’m definetly an IM guy. Today I was swimming my 50’s flay faster than I was swimming free and my breast was faster than my back. Go figure. I cant swim backstroke. Short axis it my speciality.
If you’re doing your free sets that fast, you should be able to do your 100 IMs a little faster than 2:00 IMO. Since by this point you’re almost done with your workout, drop the rest to no more than 10 seconds.
Well, the set is for 100 fly, 100 back, 100 breast, 100 free repeat 3 times, not 12 100 IMs. I can’t do a 100 breast on 1:40, o/w I’d drop the interval. I’ve done varied intervals before, where Fly, Back, Free are on 1:35 and Breast is on 1:50, but for simplicity I just put it all on 2:00. You’re right though, I should drop that down to at least 1:50.
#2: Main set: I would do longer swims again and do less descending and more at a solid even pace.
I like to do descending because it forces me to work harder the farther I’ve gone. In a race, you feel like you are working harder to maintain pace, so its good training for me. I like the idea of a longer set though. Maybe I’ll change the 5x100s to a 500, with same time goals…