Workouts
swimming-2012_1660316c
15

Jan13

Swim Workout: Prep 2

Well we have one workout in the books.  As mentioned before during this Preparation Phase we are just getting use to being back in the water and getting some yardage built-up.  These initial workouts should not be overly hard or easy, so depending on how the first workout went you may want to adjust which level you choose to do.  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.

Beginner

W/U:
2x

  • 50 Free
  • 50 Drill
  • 50 Kick

M/S:
3x

  • 150 Free (:20 R.I.)
  • 50 Free (:10 R.I.) Push the 50’s a touch faster but not hard
  • 100 Free (:10 R.I.)

C/D:
100 Easy

Total Yards: 1,200

Intermediate

W/U:
100 Free
150 Drill
100 Kick
150 Drill
100 Free

M/S:
4x

  • 200 Free (:15 R.I.)
  • 100 Stroke (:15 R.I.)
  • 50 Kick (:15 R.I.)

C/D:
50 Free
100 Drill
50 Free

Total Yards: 2,200

Advanced

W/U:
2x

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

M/S:
100 Free (:05 R.I.)
200 Free (:10 R.I.)
300 Free (:15 R.I.)
400 Free (:20 R.I.)
400 Free (:20 R.I.)
300 Free (:15 R.I.)
200 Free (:10 R.I.)
100 Free (:05 R.I.)

C/D:
200 Easy

Total Yards: 3,000


imagrs

10 Comments

Skip

January 15 2013 Reply

What are some good drills?

    Marcus Stromberg

    January 15 2013 Reply

    Skip,
    Below are some links to freestyle drills that you could do. The goal of any drill you do is to try and isolate a portion of your stroke for improvement. The drills shown in the YouTube video are good because they help you to work on the efficiency of your stroke especially the catch phase. When working on drills slow it down and concentrate on being smooth in the water with good body position, keep the legs from being an anchor in the water.

    http://www.trinewbies.com/tno_swim/tno_swimarticle_08.asp

Marcus Stromberg

January 16 2013 Reply

Swim workout #2 for me is complete. Again for me this workout had different objectives than the program during this prep phase. Today I had the following Threshold Set which may give you a preview of the type of workouts we’ll have during the heart of the program:
W/U:
3x (100 Free, 100 Stroke, 100 Drill, 100 Kick)
M/S:
6 x 400 Free @ 5:30 S.I. (4:52 Target Time)
C/D:
400 Choice
What’s funny is that even though I’ve been swimming for 30+ years I still get intimidated by these types of workouts. It is really dumb though in that both my swim interval time and my target time are based off of my test sets and prior performances so there is no reason I should not be able to reach the goals of the set. They are not just some random times that Jason, my coach, dreams up to torture me in the pool, although it feels like it some times. As we progress through the program you as well will have the same data and training zone times, based on your test set performances, to determine what your appropriate swim interval and target times will be for a workout similar to this.
If you want to see how I did on this one today, feel free to follow the link to the garmin connect file, http://connect.garmin.com/activity/262702087. Hope workout #2 went well for you and please leave a comment so we can all share each others experiences as we work toward becoming a stronger swim in our next triathlon.

Dave Thomes

January 16 2013 Reply

Prep 2 in the books this morning. Feeling like my stroke is coming around a little more each time in the water. The 200s I pushed hard to R.I. the back half. Felt good.

    Marcus Stromberg

    January 17 2013 Reply

    Keep it up Dave and all your hard work will pay huge dividends come race season!!

Denise Kuhlman

January 20 2013 Reply

Hi Marcus~
So I finished Sat with 2200yds. I did the intermediate on prep 2. Im not sure if i was ready for Prep 3 however, it will come with time. I have a question though, when I am working on my stroke, how do I know if I am doing what I need to do to improve. I guess I am new to what to look for, it seemed with every workout, its getting better but just wanted to know if Im techinically doing it right. Looking forward to week 2 workouts. Thanks again~

Denise

    Marcus Stromberg

    January 21 2013 Reply

    Denise,
    One of the easiest things you can do to help self-improve your stroke is to have some one video tape you while you are swimming and then compare that to videos that you can find on the internet. Watching yourself swim opens up a whole new perspective on what you think you are doing with your body in the water and what you are actually doing. The other option is that we can plan to meet at the pool sometime and I can take a look at your stroke and make some recommendation at that time. Good luck on week 2.

      Denise

      January 21 2013 Reply

      I wont make it today till later so maybe the weekend will work~ thanks

        Marcus Stromberg

        January 22 2013 Reply

        Denise,
        This weekend will probably not work due to having to officiate at my daughters home swim meet all weekend but let’s see what we can make work. Feel free to PM on Facebook to coordinate.

Denise Kuhlman

January 21 2013 Reply

Thank you Marcus, I appreciate the feedback. I know you go to the gym early mornings, would a weekend work or later in the evening to just stop by the gym? In the meantime, I can look at some videos online too. Just let me know what you think would work for you. I am going today after work at 415pm to swim today if you are around.

Thanks again~

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