Workouts
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22

Jan13

Swim Workout: Prep 5

This workout has some shorter quicker 50’s combined with some longer steady state intervals.  It’ll be a good opportunity to see how well you can hold a consistent pace over the longer intervals after the quick swims.  Do what you can to record your splits for analysis after the workout.   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:
2x

  • 50 Free
  • 100 Drill
  • 50 Stroke

M/S:
4×50 Free Quick (:20 R.I.)
4×150 Free Steady (:20 R.I.)
4×50 Free Quick (:20 R.I.)

C/D:
200 Choice Easy w/ 100 Drill

Total Yards: 1,600

Intermediate

W/U:
2x

  • 100 Free
  • 100 Drill
  • 100 Stroke

M/S:
5×50 Free Quick (:20 R.I.)
5×200 Free Steady (:20 R.I.)
5×50 Free Quick (:20 R.I.)

C/D:
200 Choice Easy w/ 100 Drill

Total Yards: 2,300

Advanced

W/U:
2x

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

M/S:
5×50 Free Quick (:20 R.I.)
5×300 Free Mod. (:20 R.I.)
5×50 Free Quick (:20 R.I.)

C/D:
100 Stroke
100 Free
100 Kick
100 Free

Total Yards: 3,200


imagrs

3 Comments

Marcus Stromberg

January 23 2013 Reply

My workout today, again, was different than that of the group in that I had descending 150s as follows:
W/U:
3x (100 Free, 200 Stroke, 100 Drill, 200 Stroke)
M/S:
12×150 Desc 4,4,4 (:30 R.I.)
C/D:
100 Stroke
100 Free
100 Kick
100 Free
So the main set of this workout consisted of 3 sets of 4-150s with the first at threshold pace, which for me was the 1:50, and the next 3 getting a touch faster with the 4th being close to max effort. Overall I was able to execute on these pretty well especially the first set but I would have liked the 2nd and 3rd to be more consistent with the 1st. If you are interested in the geeky details check out the link to the Garmin Connect file http://connect.garmin.com/activity/265191165.

The major observation from this workout that I can take away though is that increased yardage and sessions that I’ve had through the off-season so far has really helped my to increase my swim threshold pace and hone my pacing ability. Both of these characteristics should prove extremely useful come tri season. Hope your workout goes well.

Dave Thomes

January 23 2013 Reply

My morning in the pool went really good. I wrote the workout down wrong so my main set was only x4 and not 5, but I added 500 of drill work still trying to get my body position and rotation where it needs to be. Really enjoyed this workout and had a good rhythm in the water.

Ross

January 29 2013 Reply

Marcus

Just did this set tonight. I liked the way it was set up. The 50’s get you moving fast and strong and the 200’s test your ability to hold pace and stay consistent in pacing.
Ill give the next one a shot in a few days.

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