free swim workout

Swim of the Day: October 26

Picture taken at the Westchester Triathlon September 2016

Picture taken at the Westchester Triathlon September 2016

I've been on a kick the past couple of weeks about sharing my swim workouts. I enjoy creating new sets to try. It beats just getting in the pool with no "plan" and certainly helps the laps go by faster (literally!). Here is what I did today, I will break it down a little better for you!

Todays Swim Workout : 4400yds Total

Warm up

1500 Straight as 1200 free 300 as 50 back/breast 50 free repeated 3x

Main Set #1

  • 50 on :45
  • 100 on 1:30
  • 150 on 2:10
  • 200 on 3 min

Main Set #2

  • 9x 100 on 1:30 (2 swim, 1 IM)

This was a fun workout that flew by. I often like to get in and just swim straight 1000+ as a warmup...I think it shows why I love to swim so much because I feel like I can just get in and go forever, on cruise control, just me and my thoughts. Its a constant counting of laps, strokes and a jumble of many thoughts, and I find being surrounded by water to makes it so peaceful. Today I was feeling a bit ehhhh, but still wanted to get the yardage in. I did the first two rounds of main set 1 all freestyle, focusing on increasing my pace as the distance shortened. Then the last two rounds I did pull, which I always find much "easier" then just swimming... The last 9x 100s were a good way to work on tired arms, and good practice for triathlon when you should be more upper body dominant , and getting used to swimming after that added resistance. The IM was just a killer add on :)  Enjoy!

 

 

 

Todays Swim Workout

I've decided to post some of my swim workouts for you! I always find it helpful and enjoy hearing about how others train, and what some of there go to workouts are. I often find people will do the SAME workouts on repeat week to week (and even day to day which blows my mind!), and although there is a positive to doing the same workout every once in awhile to track progress and build on , its nice to change things up! Especially in the pool. So, here is my workout from today! This is a great "meat and potatoes" type of workout, especially good for triathletes! :)

Swim Workout 4000yds

(today was short course yards, can adjust interval to meters by + 15sec/100)

  • 2000 swim nice and strong, progressing pace on the 30min
  • 500on the 7:30
  • 5x 100 FASTon the 1:30
  • 500 pull (paddles and buoy) on the 7:15/20
  • 5x 100 pull (paddles and buoy) on the 1:30
  • Cool down 300 mix stroke/free

Give it a go! I like this one because you get in and have to go straight 2000 from the start, which mimics a triathlon swim, which sometimes you don't even get a chance to warm up for. Your pace should increase for the 500 and even more for the 100's. If you are unsure of what interval to go on, swim 3x 100yds at a comfortable pace, take the average of those times and add 10-15 sec to it. Round up slightly or down to the nearest "whole" number.