Workouts
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20

Jan13

Swim Workout: Prep 4

We’re at the start of the second week of training and we will be continuing with one more week of base training.  I hope the first week went well for you and you will continue to make a commitment to some quality swim training.  Again if you haven’t started yet there is still time to get in some good base yardage before the test sets 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:
400 Easy Choice
– At least 100 Drill

M/S:
3x

  • 250 Free (:15 R.I.)
  • 50 Stroke (:15 R.I.)

C/D:
200 Choice Easy

Total Yards: 1,500

Intermediate

W/U:
500 Easy Choice
– At least 100 Drill

M/S:
4x

  • 300 Free (:15 R.I.)
  • 50 Stroke (:15 R.I.)

C/D:
300 Choice Easy

Total Yards: 2,200

Advanced

W/U:
800 Easy Choice
– At least 200 Drill

M/S:
5x

  • 300 Free (:15 R.I.)
  • 100 Stroke (:15 R.I.)

C/D:
400 Choice Easy w/ 100 Drill

Total Yards: 3,200


imagrs

5 Comments

Marcus Stromberg

January 21 2013 Reply

So the first swim workout for me this week is compete. Unlike most of the workouts last week this one for me was similar to what was scheduled for the program today with a combination of free and stroke/I.M. sets.
W/U:
2x (200 Free, 100 Kick, 100 Drill, 100 Stroke)
M/S:
4x (100 I.M., 200 Free, 100 Kick, 200 Free, 100 I.M.) w/ :15 R.I. between each.
C/D:
2x (100 Drill, 100 Free)
Feel free to check out the link to see haw it went http://connect.garmin.com/activity/264531703.

I’ll be the first to admit that I am not a huge fan of stroke or I.M. sets but I do realize the benefit and importance of doing them. With triathletes being primarily freestyle swimmers it is important to mix in some stroke work to maintain muscular balance and to increase your body awareness in the water through the motion of the different strokes. The more you are aware of how to control your whole body and the effects of how a position of one portion of your body affects another the easier it is to make changes in your stroke if needed.

Randy Kramer

January 21 2013 Reply

Another nice workout Marcus. I am really starting to understand the deficiencies in my stroke. Now I need to work on correcting them.

Dave Thomes

January 21 2013 Reply

Prep 4 in the books. So far everything is going good. My stroke is still coming together piece by piece. I really like these last couple workouts that have stretched out the distance and made me work hard to keep my form together. I want to get a little more fluid before really cranking up the speed.

    Marcus Stromberg

    January 22 2013 Reply

    Dave,
    Keep it up and you will be an animal come tri season!

Justin Pape

January 23 2013 Reply

I am a workout behind now but got in Prep 4 today. I liked the workout a lot as I like distance. But, today it took a little to get into the game or get into the groove. I am following your intermediate set of workouts and half way through I wanted to quit and call it a day with 1400 yards. I am traveling south in June with Eric C to Race IM 70.3 Kansas and with this spearing me in the back of my mind I kept plugging along into the 300’s to finish the workout. After the workout I realized that I liked doing longer sets of distances within the workout as it kept the workout moving along and kept me focused on form. I took about 3 months off from swimming after last year’s tri season and now after today it finally started to feel good again.
Thanks again for your workouts

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