I am doing IMAZ and would like to do 3-4, 6000 yd swims in the next couple weeks. Could you give me some ideas for workouts with this yardage.
Thanks!
w/u - 900(50 s/50 kk/50 drill)
2*(400 pull, 4100 pull, 300 sw, 3100 sw, 200 pull, 2100 sw, 450 band only)
300 kk
4*100 @ 800 m race pace on time that allows you enougth rest - 15 sec or so
300 c/d
= 5950 m…
pace times should allow for 5-10 sec rest for the 100s, and 15 sec for the 400/300, 10 sec for 200
or…
1000 m w/u (by 200’s, swim, kk, IM, pull, swim)
15200 alt swim/pull by 200’s - on hard pace time, should almost be anaerobic by end, 5-10 sec recovery, go again
200 ez
5400 on pace that gives 30 sec rest - this part of the set is just long distance work on DPS
400 - pull, 300 p/100 s, 200p/200sw, 100 p/300 s, 400 sw - pull can be done with paddles
200 ez c/d
bit longer - 6400
1000 warm up- first 500 extremely easy & relaxed, then gradually increase speed the second 500
6x300- aerobic interval that gives you about 20 seconds of rest per 300
10x100 kick- keep heart rate up while giving arms a chance to rest
5x400- aerobic, 30 second rest interval
200 warm down- very, very slowly
1000 w/up
4x100, 4x200, 4x300, 2x800
10x50 kick- aerobic
10x125- alternate 50 free/75 stroke, 75 free/50 stroke
250 warm down- slooow
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my main curiosity is- have you been in the 45-5500 range for a while. just out of safety sake. it would not be reccomended to do 6000 workouts if your base workouts are around 2500-3500 yards. if your volume is up there then go for it and take no prisoners. i’d be happy to put in a few workouts for you.
I have been swimming 5 days a week M,W,F 40 min continuous swims , one of those days I will spend doing drills. T, Th I usually swim between 4000-4500 doing a more structured swim workout.
Thanks.
Way too much swimming for an event that is only 13% swimming, 51% bike, and 36% run. Get rid of two of the swims and get on your bike (you need 250-300 miles/wk)
3 x 20 x 100 yrds
This would be the Quentin Cassidy “Trial of yards” swim workout.
you need 250-300 miles/wk
Hogwash! Need? Need for what?
- Granted I’d never do a 6000 yard swim even if I wanted to go going sub 1-hour.
I’d hazard to guess less than 5% of people on slowtwitch have EVER ridden 300 miles/wk, and less than 1% do it on any sort of regular basis.
Not to say there aren’t those that do it, but at 15+ hours per week on the bike you need to be training well over 20 hours per week to justify that amount of time and there just aren’t very many non-professionals training more than 20 hours a week.
what’s kk mean?
Hmmm… I do average around that for my cycling so I think I’m ok there. Swimming is my weakness.
Thanks for your concern.
-1000 free, 10 x 400 IM, 1000 free
-3x400 (swim, kick, pull), 8 x 500 on 7:00, 800 easy
-1000 easy, 20 x 200 on 3:00, 1000 easy
-warmup, 3 x 1650, cooldown
-Fish Burn set (that’s 6500 though, but fun)
I like hellish workouts…
If you are not a confident swimmer, I would recommend an over-distance swim or two. The physiological benefit maybe minimal, but the boost to confidence is huge. Our squad did a 2 1/2 hour swim session over winter - mainly for a few who were really worried about their swim in IM. They can stand on the start line knowing that 4km is easy! In my opinion, regular long swims are as important as long rides and long runs - much underrated - and swimming is my weakness!
That’s exactly what I was thinking. I went to a camp last summer and we swam around 5000 yds for most our swim workouts…after that 4000 didn’t seem so bad : ) I’m not a real confident swimmer, I think a couple of these workouts will help me a lot.
Thanks for all the suggestions!
If an athlete is getting their desired amount of running and cycling, there is no way they should drop down to only 3 swims. If the athlete has no time constraints and is not putting a swim session over their long bike or run, I think that much swimming is normal for a lot of folks.
Matt
kick
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I am doing IMAZ and would like to do 3-4, 6000 yd swims in the next couple weeks. Could you give me some ideas for workouts with this yardage.
Thanks!
I’m no swimmer, but I like the workots FlaJill listed – nice and simple and logical. D Clinkard’s have too much pulling and other stuff that may serve as a great distraction and a way to make more yards go by quickly, but aren’t the swimming you’ll ultimately do on race stay. For the big swims, I say stick to no gear. But again, I’ve only been swimming for barely a year and am not a coach by any stretch.
Everybody is throwing numbers out there like 6000 yard swims,300 mile a week bike rides,etc…
I would take all these numbers with a grain of salt.
When you add all these numbers + the running that you have to do you might end up 20 hrs + training weeks.
Except the pros I do not think there are many slowtwitchers working out that much.
don’t know about other twitchers but i know plwnty of AG long course athletes doing 20+ hrs. per week. just my .02.
I don’t spend anytime worrying about how many hours others train. If someone wants to train and has the time to workout 20 + hours into their week… that’ s great! I don’t compare what I do to others, we all have different backgrounds, goals and life situations that limit us.
What I do spend a lot of time on is refining my schedule and making myself as efficient as possible with the hours I have. This past year my goal was to qualify for Kona… it took me 20+ hours a week to accomplish that.
pull sets are a nice way to simulate wetsuit swimming because it gives you the buoyancy
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