Workouts
Swimming
26

Feb13

Swim Workout: Long 4

We are back to long Zone 2 Intervals with some decent rest this week.  As always the goal of these intervals will be to swim strong consistent intervals that are challenging but not overly exhausting.  This type of workout allows you to establish your aerobic base from which you can continue to improve your Critical Pace threshold.  They may seem somewhat monotonous and even boring at times but they are important in the overall scheme of the training program, just like the long slow distance run is to your running program.  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:
100 Free
100 Drill
100 Stroke
100 Drill
100 Free

M/S:
5 x 300 Free Z2 (:15 R.I.)

C/D:
50 Stroke
50 Drill
100 Free

Total Yards: 2,200

Intermediate

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

M/S:
200 Free Z2 (:15 R.I.)
300 Free Z2 (:20 R.I.)
400 Free Z2 (:25 R.I.)
500 Free Z2 (:30 R.I.)
400 Free Z2 (:25 R.I.)
300 Free Z2 (:20 R.I.)
200 Free Z2 (:15 R.I.)

C/D:
50 Stroke
50 Drill
100 Free

Total Yards: 3,000

Advanced

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

M/S:
6 x 500 Free Z2 (:30 R.I.)

C/D:
50 Stroke
50 Drill
100 Free

Total Yards: 3,700

imagrs

1 Comments

Marcus Stromberg

February 27 2013 Reply

Today was a long and monotonous swim as I had 7 x 500 Free for my main set. The swim overall went pretty well though. My first 4 500’s were really strong and I was actually thinking that I may be able to descend each of the 500’s in the set. However when the fourth one started I could start to feel the fatigue in the arms take hold. The individual splits were still pretty good though and I’m happy with the results. Hope you were able to stay motivated through your workout and accomplish the goals you set out for it. If you’re interested in the details of my workout feel free to visit the following link: http://connect.garmin.com/activity/278205407.

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