Check it out. If you go 1 length, 2 lengths, 3 lengths up to 20 (do 20 once) and back down, it equals 10,000 yards. Here’s the way I formatted the workout for the high school team that I coach.
Setup: “The escape from hell workout”. All of the lights are turned off except for some important pool lights (to see everyone). Swimmers get 1 light for every 1000 yards they swim. A full soundtrack is played throughout the workout starting with calm techno moving through some rock and beat music ending with menacing techno/Rob Zombie type stuff.
On the way up: The first 1500 yards are a warmup. Our team did a 400 swim 300 kick 400 pull 400 swim. The next 3500 yards are swam with broken mile format. 10 seconds rest in between each swim for some aerobic yardage.
On the way down: There is a cycle that repeats every 4 swims. The first even, starting with the 20 (a 500), is a time trial. Swimmers are given a goal time and are expected to meet the goal time. This is slick becuase it winds up being a time trial on the 500, 400, 300, 200, and 100. The first odd of the cycle is restricted breathing pull, which helps with recovery and eats up the yardage well. The second even in the cycle is IM order by 25. The second odd in the cycle is freestyle build.
Although this was the hardest workout of the year, the kids loved the format! They were so psyched up by the end of the practice that the last 100 was, to our amazement, faster than some of them had swam in meets.
NICE! I’m trying to understand exactly what you did though. Is this right?
400 swim
300 kick
400 pull
400 swim
3500 (what’s “broken mile” format mean? like 1650 :10 after every 500?)
4 x
The first even, starting with the 20 (a 500), is a time trial. Swimmers are given a goal time and are expected to meet the goal time. This is slick becuase it winds up being a time trial on the 500, 400, 300, 200, and 100. The first odd of the cycle is restricted breathing pull, which helps with recovery and eats up the yardage well. The second even in the cycle is IM order by 25. The second odd in the cycle is freestyle build.
You have the first part right. Broken mile format follows the structure of the workout. Once you’re past 11 lengths, you continue stepping up with only 10 seconds rest. 11 lengths is a 275. So you’d swim that, then take 10 seconds rest. Then swim 12 lengths (300) and take 10 seconds rest. 13th lengths (325), all the way up to 20 lengths.
Then on the way down you have a time trial as the 500 (20 lengths) 400 (16 lenghts) 300 (12 lenghts) 200 (8 lengths) and 100 (4 lengths). Then the next odd (19, 15, 11, 7 & 3 lengths) is a restricted breathing pull. The next in the cycle is Individual Medley order (by 25) which would be lengths 18, 14, 10, 6 & 2. The next is freestyle swim which is lengths 17, 13, 9 & 5. Does that make more sense?
“The escape from hell workout”.
NICE! I’m trying to understand exactly what you did though. Is this right?
400 swim
300 kick
400 pull
400 swim
3500 (what’s “broken mile” format mean? like 1650 :10 after every 500?)
4 x
The first even, starting with the 20 (a 500), is a time trial. Swimmers are given a goal time and are expected to meet the goal time. This is slick becuase it winds up being a time trial on the 500, 400, 300, 200, and 100. The first odd of the cycle is restricted breathing pull, which helps with recovery and eats up the yardage well. The second even in the cycle is IM order by 25. The second odd in the cycle is freestyle build.
Check it out. If you go 1 length, 2 lengths, 3 lengths up to 20 (do 20 once) and back down, it equals 10,000 yards. Here’s the way I formatted the workout for the high school team that I coach.
Setup: “The escape from hell workout”. All of the lights are turned off except for some important pool lights (to see everyone). Swimmers get 1 light for every 1000 yards they swim. A full soundtrack is played throughout the workout starting with calm techno moving through some rock and beat music ending with menacing techno/Rob Zombie type stuff.
On the way up: The first 1500 yards are a warmup. Our team did a 400 swim 300 kick 400 pull 400 swim. The next 3500 yards are swam with broken mile format. 10 seconds rest in between each swim for some aerobic yardage.
On the way down: There is a cycle that repeats every 4 swims. The first even, starting with the 20 (a 500), is a time trial. Swimmers are given a goal time and are expected to meet the goal time. This is slick becuase it winds up being a time trial on the 500, 400, 300, 200, and 100. The first odd of the cycle is restricted breathing pull, which helps with recovery and eats up the yardage well. The second even in the cycle is IM order by 25. The second odd in the cycle is freestyle build.
Although this was the hardest workout of the year, the kids loved the format! They were so psyched up by the end of the practice that the last 100 was, to our amazement, faster than some of them had swam in meets.
10,000 yard workout for 17 year olds swimming 50 and 100 meter races
10,000 yard workout for 17 year olds swimming 50 and 100 meter races
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200’s and 500’s as well. There are some swim clubs out there doing 20k days for little girls too. Know what happens to them? They go D1 and to the olympics. Must not do any good though.
I assume that “RBR” is using this abbreviation for Run, Bike, Run… in other words… NOT A SWIMMER! Ahh… the good ol’ days of 10k/day. How about 100k weeks? Remember those? fun fun! I like this workout and will have to try it one day when I am feeling a bit masochistic
Now I’m trying to decide, if I were to make a 10,000 yd workout for myself, what I’d want to do.
Just do this one, I promise it flies right by. Write it on the board, it’s a lot less complicated.
My favorite 10,000 (aside from the 10,000 for time of course):
400 Warm Up
8 x 50s Build Sets of 4
4 x 100 Kick
200 Free
4 x 100 Kick
400 Free
4 x 100 Kick
600 Free
4 x 100 Kick
800 Free
4 x 100 Kick
1000 Free
4 x 100 Kick
800 Free
4 x 100 Kick
600 Free
4 x 100 Kick
400 Free
4 x 100 Kick
200 Free
4 x 100 Kick
200 Warm Down
Keep the kick at a recovery level on the way up to 1000 while descending the swimming times. Then reverse on the way back down. A few years ago (quite a few) we would go from a 2:20 interval for the first 200 down to 10:00 for the 1000. The 100s kick would be at 2:00 through the 1000, then descend down to a 1:20 interval on the last kick set.
Try this one:
500 swim, 500 kick, 500 pull, 5x100 IM
5x100 fly, 500 free
5x100 back, 500 free
5x100 breast, 500 free
20x100 alternating free with IM on 1:40
12x100 kick with fins, im order
1500 pull, bi lateral breathe
100 for time, 200 ez
.
So the full writeup of the OP workout looks like this
WU: 400 S, 300 K, 400 P, 400 S
UP:
275 S, R :10
300 S, R :10
325 S, R:10
350 S, R :10
375 S, R:10
400 S, R :10
425 S, R:10
450 S, R:10
475 S, R:10
500 S, R:10
DOWN:
500S @ PACE
475 PULL (BREATHE 3/5 x50)
400 S @ PACE
375 PULL (BREATHE 5/3 x50)
300 S @ PACE
275 PULL (BREATHE 3/5 x50)
200 S @ PACE
175 PULL (BREATHE 5/3 x50)
100 S @ PACE
75 PULL (BREATHE x5)
I’d have to split up that first segment…or I would go crazy…thinking:
200 IM, R:10
200 S, R:10
100 FAST K, R:10
250 S, R:10
100 FAST K, R:10
300 S, R:10
100 FAST K, R:10
400 S, R:10
100 FAST K, R:10
500 S, R:10
200 IM
That would also give room for 100ez at the end to get to 10k. I’ll have to do a few of these this summer…so this could be a good thread.
It was LCM & had the pace clock by the pool, so I was focused on keeping my 100S pace at 1:30 OR 1:45 for the second half. Went much quicker than I expected but sheesh I wanted out of that pool. As mentioned above, there’ll be a few of these this summer, so having some variation will be nice.
