Workouts
MP900387448
19

Feb13

Swim Workout: Long 3

This week for the long intervals we are reducing the rest between each one.  These will tend to act like a continuous swim but the rest you do get should allow you to swim them a touch harder then you otherwise would be.  As always the goal of these intervals will be to swim strong consistent intervals that are challenging but not overly exhausting.  Feel free to post any questions you may have in the comments section or take a look at the FAQ & Glossary page if your still need some clarification on Critical Pace and Swim Training Zones.

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

Beginner

W/U:
2x

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

M/S:
5 x 250 Free Z2 (:10 R.I.)

C/D:
50 Stroke
100 Drill
100 Free

Total Yards: 2,000

Intermediate

W/U:
2x

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

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

C/D:
100 Stroke
100 Drill
100 Free

Total Yards: 2,800

Advanced

W/U:
2x

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

M/S:
100 Free Z2 (:03 R.I.)
200 Free Z2 (:06 R.I.)
300 Free Z2 (:09 R.I.)
400 Free Z2 (:12 R.I.)
500 Free Z2 (:15 R.I.)
400 Free Z2 (:12 R.I.)
300 Free Z2 (:09 R.I.)
200 Free Z2 (:06 R.I.)
100 Free Z2 (:03 R.I.)

C/D:
100 Stroke
100 Drill
100 Free

Total Yards: 3,500

imagrs

5 Comments

Marcus Stromberg

February 20 2013 Reply

My swim this morning went pretty well although it was quite different then this one given I’m prepping for the Y’s Guys Master Swim Meet at the University of St. Thomas on Saturday. I had two sets of 5×150 Free Z5 on the 2:45 with some 100 I.M./100 Free intervals between. The 150’s went well and I was able to swim all of them under my target time of 1:45. Personally I seem to still be struggling with consistent splits when I ramp up the pace but these weren’t too bad. Also this morning they posted the Psych Sheets for the meet this weekend which has me excite to be in the pool racing soon. Any way if you are interested in the details of my workout this morning feel free to follow the link: http://connect.garmin.com/activity/275591863. Have a great day.

Matthew Dickinson

February 20 2013 Reply

This may be silly.. What is the reason for z2 work? I just feel so darn slow when swimming at z2.

Jason Digman

February 20 2013 Reply

Matthew
Good question regarding the zone 2 work. The logic for it is the same as you’d see it for cycling and running. Triathlon swimming is about aerobic fitness. Longer, steady swims at zone 2 type efforts in excess of race distance help build aerobic fitness in the water. Just as you would do a longer ride or run in your triathlon training, it’s a good idea to include some steady, longer duration swim sets. These are particularly useful when combined with threshold and above threshold work in the process of helping to raise threshold paces.

These do feel different for a lot of folks who are not used to doing them. The key is to make sure the paces are right so that the sets are not real hard but not easy either.
Jason

Matthew Radniecki

February 21 2013 Reply

Follow up question on your answer to Dick,
Would it not be better then to do these aerobic swims as one long steady set, say 1×2000 or even 2×1000 @z2 as opposed to something like 5×400? Albeit a straight 2000 or 2×1000 would be incredibly mind numbing… Or does it not make much difference so long as the RI is kept short?

    Jason Digman

    February 21 2013 Reply

    It might be better to do them continuously but those kind of intervals are not real fun so I compromise a bit with the longer repeats with real short rest. Athletes get the vast majority of the gains are happier and often swim just a bit better in the longer intervals versus continuous swims

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