Workouts
6-Swimming Pool
05

Feb13

Swim Workout: Long 1

This workout includes a number of longer Zone 2/Endurance intervals in the Main Set.  The goal of these intervals will be to swim strong consistent intervals that are challenging but not overly exhausting.  Again if you haven’t e-mailed Coach Jason of Dig It Triathlon, Jason@digittri.com, with your test results do so as soon as you can to get your Critical Pace and Swim Training Zones information.  Feel free to post any questions you may have in the comments section or take a look at the FAQ & Glossary page for a in-depth explanation of how your Critical Pace and Swim Training Zones will be used in this and future workouts.

After you have completed the workout please stop back and comment on how it went for you.

Beginner

W/U:
100 Free
100 Drill
100 Stroke
100 Free

M/S:
6 x 200 Free Z2 (:10 R.I.)

C/D:
100 Easy w/ 50 Drill

Total Yards: 1,800

Intermediate

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

M/S:
4 x 400 Free Z2 (:20 R.I.)

C/D:
100 Stroke
100 Kick
100 Free

Total Yards: 2,500

Advanced

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

M/S:
6 x 400 Free Z2 (:20 R.I.)

C/D:
200 Easy w/ 100 Drill

Total Yards: 3,200

imagrs

5 Comments

Marcus Stromberg

February 6 2013 Reply

This turned out to be another really solid swim for me this morning. I had 6×400 w/ :20 R.I. for the main set. I was able to swim all 6 between 5:05.1 & 5:06.4. Obviously the point of doing intervals is to train yourself to swim at specific paces and Zone 2 type swims are no exception. What surprises me though is how in tune I have started to become with each effort level and the ability to accurately repeat them over and over. For me it’s a great sign that my swim fitness has improved the way I have wanted to and that I will be able to execute an efficient swim strategy come race day. Feel free to check out the details of the workout at the following link: http://connect.garmin.com/activity/270280303.

Again I hope your workouts are going as well as mine are. If you have any questions or comments regarding this or any of the other workouts feel free to leave a comment.

M Dickinson

February 6 2013 Reply

Marcus, I did the workout today however I was not able to do it in my z2 as it was way to slow of a pace and I fel tlike I was sinking. I ended up doint them in a z5 pace which for me is 1:35-1:29 and was not exhausted at all. When I did my test I did it with a PB as I was working on a few different things. Should I adjust my zones, retest or stick with what I have.

    Marcus Stromberg

    February 6 2013 Reply

    Matt,

    I will contact Coach Jason and have him contact you to straighten things out.

      M Dickinson

      February 6 2013 Reply

      For everything under control thanks Marcus and Coach Jason!

John Davis

February 7 2013 Reply

The CP worked great for me. Thanks Jason for all the help. Felt very good doing this workout.

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