Workouts
swimming-2012_1660316c
13

Jan13

Swim Workout: Prep 1

Thanks for joining me for this Virtual Swim Training group.  I’m excited to hear everyone’s experiences as we progress through the 9-week program.  As indicated in the Program Description the first 2-weeks, 6 workouts, are just going to be a preparation phase to ease everyone back into the water and prepare you for the Test Set in the third week that will set your training zones for the remainder of the program.  So, for this workout and the remaining ones throughout this first phase, choose the level that you feel is most appropriate for you.  If you’ve been in the pool already for a while don’t be afraid to push yourself a bit and choose a level a little out of your comfort zone.  Also, if you have any questions about the workout feel free to post them in the comments section or take a look at the FAQ & Glossary page.

After you have completed the workout please stop back and comment on how the workout went for you and, if you are so inclined, feel free to share what you hope to get out of this program or what your goals are for yourself.

Beginner

W/U:
8×50 Evens Free/Odds Drill or Stroke

M/S:
5x

  • 100 Free (:10 R.I.)
  • 50 Drill (:10 R.I.)

C/D:
100 Easy

Total Yards: 1,250

Intermediate

W/U:
2x

  • 100 Free
  • 100 Drill
  • 100 Kick

M/S:
4x

  • 150 Free (:15 R.I.)
  • 100 Free (:10 R.I.)
  • 50 Free (:10 R.I.)

C/D:
200 Easy
100 Drill or Stroke

Total Yards: 2,000

Advanced

W/U:
3x

  • 50 Free
  • 100 Drill
  • 100 Stroke
  • 50 Kick

M/S:
4x

  • 100 Free (:10 R.I.)
  • 200 Free (:15 R.I.)
  • 100 Free (:10 R.I.)

C/D:
100 Stroke
100 Drill
100 Free

Total Yards: 2,800


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23 Comments

Dave Thomes

January 14 2013 Reply

Hey Marcus,

This is great! I was looking for a swim workout to get started with and this looks perfect. Start it bright and early in the morning. I will let you know how it goes.

Thanks!

Dave Thomes

    Marcus Stromberg

    January 14 2013 Reply

    Thanks Dave!! Spread the word on the Training Program.

Arthur Gorr

January 14 2013 Reply

Hey Marcus, thanks for training program.

Ok, so I tried the Intermediate tonight. Sort of. I’ve never done anything in the pool besides swim steady laps. So some structure and intervals should be interesting. Not sure how Main Set works though. Are the rest intervals after each step of the ladder (150-100-50) or after each lap? And a longer rest between sets?
What should the intensity be? I tried to go just a little more intense than my usual grind out the laps pace. That didn’t work. Barely finished the second set. Forget about 3 and 4. Guess I have a long way to go. Maybe follow the beginner program?

About the Kick – hands forward or at the side? How do you breath? Awkward!
Wear fins for this? I could barely get moving.

    Marcus Stromberg

    January 14 2013 Reply

    Way to go Art for giving it a try!! Now to Answer your questions:
    1) The rest intervals indicated are for after each swim interval in the workout you did so you should have swum a 150 Free taken a :15 rest, a 100 Free with a :10 rest, a 50 Free with a :10 rest, and then gone right back to the 150 Free to repeat it all again. Unless the set indicates it there is no additional rest between repeats.
    2) The intensity for the workouts during this prep phase will be mostly aerobic/tempo type intensity. Nothing should be overly hard, at this point we are just trying to get you back in the water. Also as a general rule regarding the intensity of the interval, if it is not indicated the shorter the rest the lower the intensity, the longer the rest the higher the intensity.
    3) If you try a workout level during this prep phase and it doesn’t seem right for you, whether it was too easy or too hard, don’t be afraid to try a different one. After the first test set in the third week we will make some recommendation for which level you should be doing based on your results.
    4) For the kick, if you have a kick board that is certainly the easiest option. If you don’t I would recommend kicking on your side with your lower arm above your head in a streamline position and your upper arm at your side and alternating every 25. Or you can kick on your back with your arms streamlined above your head or at your side, which ever is most comfortable. You certainly can wear fins if you like.
    Good luck with the program!!

Marcus Stromberg

January 14 2013 Reply

So workout 1 for me is in the books. I personally am in the middle of a swim focused training block that I’ve had through the winter so my workout and most of the rest during the prep phase will be slightly different but the overall goals are the same. So for today I had the following:
W/U:
3x (100 Free, 150 Drill, 50 Kick, 100 Free)
M/S:
4x
200 Free (:15 R.I.)
100 I.M. (:15 R.I.)
100 Free (:15 R.I.)
200 I.M. (:20 R.I.)
C/D:
2x (100 Kick, 100 Drill, 100 Free
4200 Total Yards

I had a good workout this morning. I am slightly fatigued due to the longer double workouts on both days and 7 hours on deck officiating both Sat. & Sun. at a swim meet. I also made it through the fly on the 200 I.M.s that I had, yeah!! For those that don’t know me well, I stink at butterfly and my 10 yo daughter can beat me in it hands down. However, doing some stroke work is really important to develop strength and muscle balance so I suck it up and get it done.

Below is a link to my workout file from today. Feel free to take a peek at it if you’d like. Just be aware that it does not record kick intervals and on some drill intervals it counts more or less lengths than it should so the total distance is usually off from the actual workout.
http://connect.garmin.com/activity/262050276

How did the workout go for you?

Denise Kuhlman

January 14 2013 Reply

Hey Very Cool, Thanks for putting these online. I have been swimming quite a bit lately, but never have done 2,000 yds. I hope with this schedule I can make my way to that. I was wondering Marcus when you mention to do 100 free, 100 drill what does the drill mean? Can you just clarify? Thank you again!

Denise

    Marcus Stromberg

    January 14 2013 Reply

    Denise,
    When drill is referred to during a interval, it’s an opportunity for you to work on some swimming technique drill to improve your stroke. You do not need to do the same drill for the entire interval, feel free to break it up and do a couple if you’d like. Below are some links to freestyle drills that you could do. Hope this helps and I look forward to hearing about you breaking through that 2,00 yard barrier.
    http://www.youtube.com/watch?v=GUULNJEdKU8
    http://www.trinewbies.com/tno_swim/tno_swimarticle_08.asp

      Denise Kuhlman

      January 18 2013 Reply

      Hey Marcus~ I FINALLY did a 2,000 meter swim last night. It took awhile, only because I was learning some new drills that you had posted., How neat. I tried the one arm swim (a little difficult) and also the closed fists. I was pretty happy with being able to complete the whole swim, I like the way it is split up which does not make it boring if I was just going 2,000 meters free. I am going to swim the 3rd workout tomorrow. Have a great weekend.

      Denise

        Marcus Stromberg

        January 18 2013 Reply

        WAY TO GO DENISE!! I’m so excited to see that you are making a commitment to improving your swim. I think that you will find that the improvements you make throughout the program will be incredible. Good for you and I can’t wait to hear how things progress as we move forward.

Matt Hoppe

January 14 2013 Reply

Marcus,

Wow, what an awesome site you have put together! I plan to try and follow your swim work out, thank you for your selfless sharing!

Matt

Justin Pape

January 14 2013 Reply

Hey Marcus,
Thanks a ton for putting this together and sharing with Lakes Area Multisports! I was looking the other day for different swim workout ideas and this is very helpful!

Good luck training and at your races this upcomming year!
Thanks,
Justin Pape

    Marcus Stromberg

    January 14 2013 Reply

    No problem Justin. Jason and I are really excited about the program and to hear how everyone progresses through it. Good luck with it and let me know how they go.

Dave Thomes

January 14 2013 Reply

Workout this morning went good. Trying not to focus on speed right now and taking what I learn from my Thursday swim class, and from everyone helping refine my stroke, and really apply it to the sets. For the warmup set instead of drill, free, kick I did drill, free, drill.

Randy Kramer

January 14 2013 Reply

Off to the pool to give the intermediate workout a try…..

Randy Kramer

January 14 2013 Reply

Thanks Marcus. This workout was challenging, but not overwhelming. I’m a little sore, but I haven’t swam this far in a while. How many times a weeks should I be doing this?

    Marcus Stromberg

    January 14 2013 Reply

    Randy,
    I will be posting three workouts a week for you to be doing. Workout 2 will post on Tuesday morning.

Matt Dickinson

January 14 2013 Reply

At what point are you beginner, intermediate or advanced?

    Marcus Stromberg

    January 14 2013 Reply

    Matt,
    At this point during the Preparation Phase of the program which ever level you think is most appropriate for your ability. In the third week there will be a test set and based on your results from that we will recommend which level we think you should workout in.

John Davis

January 15 2013 Reply

Thanks Marcus; it’s a big help as I work my way back into swimming.

Matt Radniecki

January 15 2013 Reply

With only 30 minutes to swim during my swims, I had to cut the warm up and cool down a bit short…. Is it typical for a warm up to be several hundred yards? My warm up is usually no more than 200 yards. Good swim… Looking forward to these upcoming weeks…

    Marcus Stromberg

    January 16 2013 Reply

    Matt,
    For me, my warm-ups are usually 1000-1500 yards and it takes me that long to loosen things up and be ready to go to work on the main set. Beyond that warm-up and cool down are a good time to work on some stroke technique stuff so you’ll see that as a part of those most of the time.

Erika (@SperlE89)

February 26 2013 Reply

Hi Markus,

I am new to you website, via Steve Stenzel. I am a [former?] runner/triathlete, preparing to go into my 4th hip surgery since 2008. Swimming is one thing I know I can do that is beneficial for not only rehab but for building and maintaining fitness for the long-run. Unfortunately, it’s (surprise!!) not exactly my favorite. OWS on the other is a totally different story, and something I LOVE and could do for hours. But with a severely limited season here, I need to HTFU and change my expectations.

I am setting a goal to work my way through your program. Obviously I’ll be off schedule, but that’s alright. I really appreciate you sharing this for other athletes to use, and I’m looking forward to getting started! (Took a lot of restraint not to say “looking forward to jumping in head first!” Time for more coffee.)

-Erika

    Marcus Stromberg

    February 26 2013 Reply

    Erika,

    That awesome to hear that you are going to take the “plunge” into this swim training program. I really think you will enjoy it. I’ve had a lot of positive feedback from triathletes that weren’t big into the swimming portion of tri training say that this program has been motivational and they are starting to see some real improvement. One of the major benefits, especially if you’ve never used a structured training plan or had a coach, it that you simply need to execute the workout. You don’t need to stress over what you are going to do in the pool as you arrive at the gym and most of the workouts are broken up enough that it breaks up the monotony of simply doing laps in the pool.

    Good luck to you and make sure when you finish the 3rd week which includes the fitness assessments that you sent your results to Coach Jason so he can calculate your training zone. Also if you have any questions don’t be afraid to ask.

    Marcus

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