Workouts
swimming-2012_1660316c
17

Jan13

Swim Workout: Prep 3

We’ve come to the final workout for the week.  Hopefully you are getting into the swing of a structured training program.  If you haven’t started yet there is still time to get in some good base yardage before the test set in the third week.  Feel free to post any questions you may have 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:
50 Free
100 Drill
50 Kick
100 Drill
50 Free

M/S:
2x

  • 50 Free (:05 R.I.)
  • 100 Free (:10 R.I.)
  • 50 Free (:15 R.I.)
  • 100 Free (:10 R.I.)
  • 50 Free (:05 R.I.)

Comfortable effort throughout.

C/D:
150 Choice Easy

Total Yards: 1,500

Intermediate

W/U:
2x

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

M/S:
5 x 300 Free Easy (:15 R.I.)

C/D:
100 Drill
100 Choice Easy

Total Yards: 2,500

Advanced

W/U:
3x

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

M/S:
3x

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

C/D:
100 Drill
100 Choice Easy

Total Yards: 3,200


imagrs

1 Comments

Marcus Stromberg

January 18 2013 Reply

So we’ve got the first week complete!! My workout for today was a series of Long Intervals, which may provide a preview of what a long interval session will look like as we progress through the program, and it included the following:
W/U:
800 Choice (I did 2x 100 Free, 100 Stroke, 100 Drill, 100 Kick)
M/S:
6 x 500 Free Steady Zone 2 Pace (:20 R.I.)
C/D:
200 Easy Choice

These types of workouts are not incredible entertaining but they are very important to developing a solid aerobic base from which we can improve upon. My goal for the 500s was to have a consistent strong effort throughout them all without over taxing any one of them. All of the intervals felt really good and I was actually able to descend each one, with the exception of the 2nd. The other encouraging part about this workout for me is that I’m finally beginning to see the improvements that I’ve been working for. The 500 splits that I had today were only slightly slower than the threshold/all out efforts that I had for one or two only 6-8 weeks earlier however the effort level today was considerably less. These type of victories are what keep me motivated to continue to push myself in training and want to improve. If you are interested in the geeky details of how my swim went today feel free to follow the the link to the Garmin Connect file http://connect.garmin.com/activity/263302688.

So how did your first first week of structured swim training go? Is it easier or harder than you expected? Have you made a commitment to yourself to stick it out through the remainder of the program or have you already fallen off the band wagon? Swim Training can be a difficult and intimidating portion of a triathletes training routine but the more you commit to it the greater the improvement you will see.

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