30 secs rest between reps and 60 secs between sets.
Although there is a ton of rest, i can’t fathom swimming 16,000M in a month let alone a single workout. I readily admit i’m not a strong swimmer, but this workout is C R A Z Y!
Here’s one called the minute drill. You can adjust it for your own abilities. The way it works is that you start with a 100 on 2 min., 200 on 3 min, 300 on 4 min, 400 on 5 min, and on and on , until you cant make the interval. I did it about 3 weeks ago, and made the 600 on 7 min, but pusssed out and didn’t start the 700… Next time I get that 700 on the 8 min…
It is a real test of your patience, you have to go really slow in the beginning when there is a lot of rest…
then there was new years eve 1995… 96 100’s Butterfly on the 1:10… got to 92 and couldnt move anymore… i then received the only mercy from my age group coach ever… he let me rest a minute and then made me finish
Swum from Haifa to Acre crossing the Haifa Bay (in the Mediterranean sea). This was just over 7 miles. I had to alternate between front crawl and swimming on my back to rest and recover now and again. The water was not cold, but the seawater felt so salty that it felt like it burns my nostrils and mouth. Prior to that I swum everyday for two hours in the sea in a place called Bat Galim.
This was 2 months ago. In just one month the swim section of Ironman UK should feel like a child game. I am not fast, but I’ll cruise it easily.
This is what you call a workout.
In my previous visit to Israel, I participated in an event that involves crossing the Sea of Galilee (Kineret).
These are workouts - not all those easy pool sessions.
Except for the kids who legitimate Division 1 prospects, it wasn’t expected we’d make all the intervals. You were expected to go until you fail to make the intervals, then get out of the water and do 100 sit-ups and 100 push ups, and then if the set was still going on, get back in the water and swim as hard as you could while staying out of the way of the people who were still making the intervals.
10x100 or 75x75- more about breaking down mental barriers than being particularly hard to do.
vertical kicking-a half hour of 2 minutes on, 30 seconds off, while passing around 10 pound diving bricks. If you didn’t have a brick, you were expected to try to keep everything past your elbows above the surface of the water. And then some of the guys with more macho than sense would decide they were going to pass you three bricks at once.
Didn’t do anything fast like these other posts but I once swam for over 9 hours straight without touching the bottom or with the aid of any floatation device.
We got a “day off” from the pool and went to a local lake. We started by swimming for about 2 hours without touching bottom. This consisted of the coach (who had a boat) pointing out landmarks to swim to. He’d meet us there, wait until the last person arrived, then off to another landmark. The swims ranged from about 500 yards to 1500 yards.
After that was done, we did “sprints” which were done as follows: stand with hand touching bath house about 30 yards up the beach from lake. On the whistle, sprint to water, swim out to and around a pole about 100 yards off shore, then sprint up the beach back to the bath house. After the first couple, we did first 3 to finish were done, everyone else goes again.
Nah…I was a fish when I was a kid and I used to have this thing about getting a world record… Unfortunately, I would usually start the exercise before actually checking what the record was. Same thing happened with pogo stick. I went about 12 hours when I found out the record was like 30 or something…
I’m trying to remember the details of the infamous Mission Viejo distance test set I heard about from a couple years back. It was something like long course 1500s done on 20:00 at aerobic threshold pace until you either failed to make threhold pace or did 20 of them.
I seem to remember Larsen Jensen’s name being on top of the results sheet afterwards for it.
I did 4 times or 5, no sure anymore 1500m LCM…leaving on 21 (which is faster than what I have swam any IM in…).
That was part of a 9km workout.
I also did a 24h swim event which was a fundraiser for cancer research…swam 12hrs or so and did about 30km…it was boring, I felt dizzy but it was for the good cause.
but the hardest was 21x200 alt free-IM-fly after 9 or so, the 200 fly was very Rocky-like
