If you had to choose the key swim workout you would do above all others in prep for an ‘A’ race HIM what would it be? Assume an average MOP’er with some short and IM experience.
Thanks everyone.
I like 4-6x300 with 10 sr trying to descend the reps. The workout really is a distance workout. I use this for Olympic Distance Race but do 4. As my fitness grows my accumulated time decreases. I do this workout every week usually after of a day out of the water.There really is not much different in the swim training for HIM or Olympic Distance because both are relatively short. As race week approaches I do 2x300 at race tempo 30 sr then 8x50 on 1 minute at race tempo then finish with a 300 and 4x50. While I come from a running background I am strong enough to come out of the water with the front of the pack age groupers. It is the only nice thing about being 55 years old.
If you allready know how to swim and don’t like variety then Hard 200’s on :20 rest gave me the most bang for the buck.
But there is more than one key swim, you need to work on speed, force, technique and endurance. What you need and how you respond to training is up to you to figure out.
I would suggest getting the waterproof book “Workouts in a Binder” and going through that to see what works for you.
jaretj
I rarely (if ever) do the same swim workout twice so I couldn’t give you a specific set, however when tapering for that distance I like to do 2-3km main sets of 300-800s at threshold pace incorporating harder/faster starts & finishes. So an e.g. might be 5x500 @ threshold with 1) first 150/last 50 hard, 2) first 100/last 100 hard, 3) first 50/last 150 hard, then repeat 2), repeat 1)…or something to that effect. Just simple stuff specific to the distance and my chosen style of racing…
Here’s one of my favorite workouts (Fun with Freestyle: http://www.coachtj.com/?page_id=96). This workout is good for someone who can swim 1:15 for 100 yds. If you can’t swim that fast, set your intervals for about 20-25 secs rest/100.
*** 60 seconds rest interval between sets * Warm Up* 1 x 800 (200 Swim, 200 Kick, 200 Choice, 200 Swim)** Kick Set** 4 x 125 on 2:30 Freestyle Build each 25 to sprint last 50* Reverse Pyramid** 1 x 300 on 5:00 2 x 200 on 3:15 2 x 100 on 1:40 4 x 50 on :55 1 x 50 Active Recovery on 1:30 4 x 50 on :50 2 x 100 on 1:35 2 x 200 on 3:10 1 x 300 on 4:45** Recovery** 1 x 200 Choice (at least 75 of long freestyle) Total Yardage: 3,750
Total Time: 1 hr 0 minutes
2200 yards as fast as I can without stopping. (a little more than the 1.2, but some races are a little long)
Unfortunately there is no key swim workout you can do. There are several key things you should be doing in your swims in the 3-4 weeks building to the race that will enable you to hopefully swim faster.
Asking if there is one key workout is like asking if there is a 7-11 type store around.
I like variety but this one is a good one:
I’m a 33 min H-IM swimmer (about 1:34/100 scy) so I try to do:
10-40 X 100 SCY on 1:40 (trying to finish around 1:30-1:32). I start at 10 early in the season and keep working up–I shoot for 40 X 100 before an IM. You are swimming at just slightly faster than your target pace but the rest helps. the shortness of the rest begins to catch up with you as the repeats add-up…great for learning to swim at your LT. Stop when you have trouble holding 1:32-1:34. (Obviously adjust to your own pace)
Warmup (say 500-1000m assorted) then…
20x100m at race pace minus 2-3 seconds with 10 seconds rest
Shower
10x1.2miles
If you had to choose the key swim workout you would do above all others in prep for an ‘A’ race HIM what would it be? Assume an average MOP’er with some short and IM experience.
Thanks everyone.
Heres a set an olympic coach gave me
fwiw I am around a 25 mid HIM swimmer
10+ 100s on 1:45 (assuming your coming into the wall under 1:10 on efforts, adjust if need be)
Even-25 FAST! (to simulate start of race), 75 @ HIM Race Pace
odd- 100 @ HIM Race Pace
Then I like
Broken 500s
5100 @ 1:25
2250 @ 3:10
5*100 @ 1:20
Followed up with hard 50s, or 25 fast 25 easy
Then 50s @ 200 pace on 1:30 are a good strength set
You have a multitude of options really. The ability to truly mix it up in the water is one of the cool things about swimming.
Thanks everyone - awesome key workouts that you are incorporating into your training blocks. Lots to pick through here and plenty of variety to keep it interesting. Keep it coming if folks have more out there.
Desert Dude - I will be sure to drink a big gulp in honor of your local 7-eleven and helpful swim suggestions.
Unfortunately there is no key swim workout you can do. There are several key things you should be doing in your swims in the 3-4 weeks building to the race that will enable you to hopefully swim faster.
Asking if there is one key workout is like asking if there is a 7-11 type store around.
LOL. Aww, Desert Dude, while I agree 100% with what you said, it’s fun to sit back and watch everyone post their ‘key swim workouts for a HIM swim’. 
Personally I don’t see anything wrong with anyone posting a “Whats your key swim workout” thread. I come across a ton of triathletes who really are unfamiliar with swim workouts, which I am sure you do too. So If I can help get someones creative juices flowing, then by all means Ill post away. Plus some of the best swim workouts I use for the kids I coach come from an adaptation of other peoples workouts, ideas etc.
Personally I don’t see anything wrong with anyone posting a “Whats your key swim workout” thread. I come across a ton of triathletes who really are unfamiliar with swim workouts, which I am sure you do too. So If I can help get someones creative juices flowing, then by all means Ill post away. Plus some of the best swim workouts I use for the kids I coach come from an adaptation of other peoples workouts, ideas etc.
My point is and I am sure it’s DD’s too is that there is NO ‘one size fits all’. Kind of like when someone asks you what kind of bike they should buy. If 100 people ask that question, the answer could be 100 diffrerent bikes. You can adapt any swim workout you like, but not everything is going to work for everyone. Make sense?
10x1.2miles
If you had to choose the key swim workout you would do above all others in prep for an ‘A’ race HIM what would it be? Assume an average MOP’er with some short and IM experience.
Thanks everyone.
did you mean to put this in pink font?
Yeah, were on the same page. I agree with you on the fact that there is no one size fits all workout, I was merely saying that I didn’t see anything wrong with his question. Not that you did either though. No big deal
A regular 2km Time Trial. Seriously.
A regular 2km Time Trial. Seriously.
Great workout. I bet only 2% of the people would actually do it though. It’s hard mentally and physically. Yup, I am saying that STers are wimps. 
Hah–I feel like I’m a slacker when I do my weekly 3000 yd TT check-up. while I think these are great w/os they are more validation of where your race fitness is rather than improving it…