I am mainly a Sprint Triathlete and keep my swim workouts a mix of speed and endurance sets in the range of 1,500 - 2,000m total distance. I’m on a business trip with a limited amount of time - what’s the quickest meaningful workout I could construct in the pool? A bunch of 25 or 50m sprints until I run out time? Just swim as many race pace 200m sets? Any thoughts are welcome and appreciated.
I am mainly a Sprint Triathlete and keep my swim workouts a mix of speed and endurance sets in the range of 1,500 - 2,000m total distance. I’m on a business trip with a limited amount of time - what’s the quickest meaningful workout I could construct in the pool? A bunch of 25 or 50m sprints until I run out time? Just swim as many race pace 200m sets? Any thoughts are welcome and appreciated.
I don’t think 50 sprints are going to help a lot. Sets of 200’s are good and will make the time go by quick enough. a 100-200-300-400-300-200-100 pyramid is my favorite for getting in an extra mile
I call this one “Beat the split”:
300 warmup
500 swim, get time at 400
400 swim faster than 400 split above, get 300 split
300 swim faster than 300 split above, get 200 split
200 swim faster than 200 split above, get 100 split
100 swim
rest :30 between each of the ladder: 500,400,300,200,100
enjoy,
r.b.
So we’re not going to worry about talking about form and base building and all that. Need speed, fast, yes?
Here’s a “Sprinter’s Special” that Gerry Rodrigues of UCLA Bruin Masters posted on Swimming World Magazine’s website.
He had more warm-up & cool down listed, but this was the meat of the workout. This looks like a real gut-buster set.
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1 x 800 (descend your four 200s within the 800, starting off the first quarter at the speed of your second 200 in the 4 x 200 warm-up.
4 x 100 @ 1min rest
#1: 25 fast, 75 build-down effort to 60%;
#2: 35 fast, 65 build-down effort to 60%;
#3: 50 fast, 50 build-down effort to 60%;
#4: 100 for time!
4 x 75 @ 45sec rest
#1: easy
#2: 25 fast, 50 build-down to 60%;
#3: 50 fast, 25 build-down to 60%;
#4: 75 for time!
4 x 50 @ 45sec rest
#1: easy
#2: eight strokes all fast, build-down rest of distance;
#3: 25 fast, build-down 25;
#4: 50 for time!
4 x 25 @ 30sec rest
#1: easy
#2: 6 strokes fast, build-down;
#3: 10 strokes fast, build down;
#4: 25 for time!
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Enjoy!
Brian
I am mainly a Sprint Triathlete and keep my swim workouts a mix of speed and endurance sets in the range of 1,500 - 2,000m total distance. I’m on a business trip with a limited amount of time - what’s the quickest meaningful workout I could construct in the pool? A bunch of 25 or 50m sprints until I run out time? Just swim as many race pace 200m sets? Any thoughts are welcome and appreciated.
My “best return” workout this season has been the 4x400m. No warmup, aim for even splits, 30-60s rest, RPE>triathlon race effort.
I am mainly a Sprint Triathlete and keep my swim workouts a mix of speed and endurance sets in the range of 1,500 - 2,000m total distance. I’m on a business trip with a limited amount of time - what’s the quickest meaningful workout I could construct in the pool?
That would be a 1,500 - 2,000m time trial.
Where’s the specificity in that??? /pink