I’m upping my visits to the pool in the coming months (three swim workouts @ 1 hour each is all I can fit in) So, I’m wondering if any of you would share some Ironman specific workouts that I can do in an hour (or so).
For the past two months I’ve been doing mostly 200 to 400 repeats with 10-15 second rests for the entire hour twice a week. I might need some spice. Thanks in advance.
#1
600 Swim
200 Kick
600 Pull
6 X 50 X :45
4 X 300 X 4:30 (100 Pull, 100 Kick, 100 Swim)
5 X 150 X 2:15 (50 stroke, 50 Kick, 50 Free)
200 WD
#2
400 Swim
4 X 50 X 1:00 kick
400 Pull
3 X 100 X 1:25 Swim
300 Kick
300 Pull
200 Swim
200 Kick
4 X 50 X :45 Pull
100 Swim
100 Kick
100 Pull
6 x 100 x 1:35 IM
2 X 50 X :50 easy
3 X 2 X 25 X :30 hard
1 X 50 X :55 kick
100 WD
I got tons of these type work outs
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You can do all that in an hour? OK, how about some 1/2 hour workouts?
cut the war up swims in 1/2 and decreased the set repeats by the same. Intervals are based on my pace. IF you know your 100 pace and need for rest I can help you with appropriate interval times.
20 minutes of drills at constant pace…then a 40 minute bike ride!!!
This is the basic structure of my workouts lately.
500 w/u focus on form
3-5x100 drill out, free back (one arm fist drill, or plain one arm, catch up, and side drill)
8x200 free on 3:00, first 25 fly
12x75 drill/free/free or fly/free/free
I usually break those up into groups of 4, one set with paddles and no buoy.
6-15x50 on 1:10 focus on form and b/l breathing descending by 2’s and/or fly/free or drill/free.
These are a good cool down set and help establish pacing skills.
I like incorporating fly and power breaststroke to improve power and lactate tolerance.
Favorite 1 hour swim workout would be 60 minutes time trialing on my TT bike.
Triathlon = Flail, CRUSH, haul.
Short warm up any thing you want then one long set -
1x200 on 3:30 (Determine interval by giving yourself 40 sec rest after your 200)
2x175 on 3:05 (each time the distance changes shorten the interval by 25 sec)
3x150 on 2:40
4x125 on 2:15
5x100 on 1:50
6x75 on 1:25
7x50 on 1:00
8x25 on 50
Total yds = 3000 yds; total time about 1 hour
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Hi, I do those all the time. here are a few of my last ones for you, I am training for IM LP. I hope this helps
Swim 1:00 BCdescend
300 warm-up 5 x 200 free @ :45 rest- 50 easy 5 x 100 free @ 45 rest 50 easy- 5 x 50 free @30 rest 50 easy- 1 x 300 pull w/paddles staying long and easy 1 x 200 kick 1 x 100 non-free easy Total=2800m
Swim 1:00 BC 3000m
There is NO rest b/w each interval 1 x 400 swim choice 1 x 200 kick choice (3rd 50 hard) 1 x 400 swim 1 x 200 kick choice (3rd 50 hard) 1 x 400 pull w/paddles 1 x 200 kick (3rd 50 hard) 1 x 400 free swim 1 x 200 kick (3rd 50 hard) Then 2 x 200 free swim breathing pattern (3/5/3/7 by 50) 1 x 100 kick choice 1 x 100 non-free warm down Total 3000m Swim 1:00 M9c
WU: 400 easy 4 x 50 build speed on 1:00 MS: 5 x 400 at IM-pace (45”). CD: 6 x50 drill. 100 kick easy. 200 swim good form.
Swim 1:00 E12d
WU: Build effort on each rep. 100 swim, 100 kick, 100 swim, 100 kick, 100 swim. MS: Each numbered set is done non-stop as a 200 12 times #1—100 easy, 50 mod, 50 fast (10”). #2—50 easy, 100 mod, 50 fast (20”). #3—50 easy, 50 mod, 100 fast (30”). #4—100 fast, 50 easy, 50 mod (20”). #5—50 fast, 100 easy, 50 mod (10”). #6—50 fast, 50 easy, 100 mod. (60”) Repeat the entire set (#1-#6). CD: 150 easy with drills. Total: 3050
Swim 1:00 IMg wu: 300m 8 x 50m drills and breathing every 5 stokes MS: 2000 @ IMP (remember this is not all out) pace should be constant. Count you strokes per length at the end of each 200m. Cd: 200 pull - breathing every 5-7 strokes
Warm up
100 swim, 100 kick, 100 pull X 2
Main Set
Base pace(b.p.) is your 1500m race pace or whatever your normal training pace is on an interval that gives 5-10 seconds rest. For example if you can do a set of 15 x 100 on an interval of 1:20 and the fastest pace that you could hold is 1:15, then 1:15 is your base pace, and your first interval would be 1:15 + :20 = 1:35.
5 x 100 @ interval = b.p. + 20
4 x 100 @ b.p. + 15
3 x 100 @ b.p. + 10
2 x 100 @ b.p. + 5
2 x 100 @ b.p.
2 x 100 @ b.p. + 5
3 x 100 @ b.p. + 10
4 x 100 @ b.p. + 15
5 x 100 @ b.p. + 20
Warm down with drills and easy swimming to fill out the hour.
Each workout is the main set only:
All at race pace, 10" rest:
100,200,300,400,500,600,500,400,300,200,100
=================================.
800 warm up… (200 swim, 200k, 200 pull, 200 swim)
100 - 1.25
200 - 2.50
300 - 4.15
500 - 7.15
and go back down
200 cool down
i love this workout
alternativly
10*400 on 6.15 (LC, if SC… on 6)
My fav Ironman swim workout - took this from a Mark Allen interview from about 10 years ago:
1x500
4X125
1x400
4x100
1x300
4x75
1x200
4x50
1x100
4x25
With wu / wd takes about an hour. I’ll mix it up with different paces, pulling, paddles…
depending on what you are training for and what kind of a background in the water that you have…
For myself (former world ranked) and training for an IM… I get in twice a week and swim for 45 minutes to an hour strait. This garners me anywhere between 4-5000 (y or m).
The purpose of this is to both build a supperior physical endurance for the distance as well as mentally be prepared for an hour of swimming. (also training for a 5K).
As you approached your race day you would then (2 to 3 weeks out) incorporate more speed work into your workouts.
If you are training for something short and have no background then go with anything that is a combination of speed and endurance with the early stages being a 80/20 mix of endurance to speed and then slowly as your race approaches raise the amount of speed in the work out.
GOOD LUCK!!!
Ooooh so many options…
As a former college swimmer & coach I’ve had to come up with lots of workouts to squeeze in during an hour or so.
Here are two favs:
#1
3,500yds (a bit more than an hour)
Warm-up
300free
200pulll
100kick
Main Set (40min)
2 x 200 swim (2nd 200 faster than first)
2 x 300 pull (2nd 300 faster than first)
2 x 400 swim (2nd 400 faster than first)
2 x 500 pull (2nd 500 faster than first)
Warm Down
Easy 200
#2
Warm Up
300 free
200 pull
100 kick
Main Set
250 pull
500 swim
1000 pull (increase pace by 200)
500 swim (faster than the 1st)
250 pull (faster than the 1st)
Warm Down
Easy 200
I can share lots more if you are interested, but I find negative split workouts are the best thing for me. I find that I don’t slack the 2nd half and it also helps me work on building my pace throughout a swim. That is something I focus on in my 1/2 IM and soon to be IM (2005) swim training. It takes a while to get my big diesel engine working at top speed.
here is a 2800 main set
500swim figure out your avg 100pace in the :20 rest
5x100 at avg pace + :05
400s :20
4x100 on avg
300s :20
3x100 -:05 of avg
200s :15
2x100 - :10 of avg
it swims fast as in if you usually do 3k in 1hr this seems to take about the equivalent time of 2500.