Workouts
6-Swimming Pool
03

Feb13

Swim Workout: Short 1

After two weeks of swim prep and a week of fitness assessment, we have made it to the heart of this Swim Training Program.  The workouts in the next five weeks will focus on improving your critical swim pace which we determined last week during the two test sessions we had.  Most of the workouts as we move forward will utilize this critical pace to define your intervals in the Main Set, so 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.  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 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:
3x

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

M/S:
10 x 100 Free CP (:10 R.I.)

C/D:
200 Easy w/ 100 Drill

Total Yards: 1,800

Intermediate

W/U:
3x

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

M/S:
8 x 150 Free CP/Z4 (:10 R.I.)

C/D:
200 Easy w/ 100 Drill

Total Yards: 2,400

Advanced

W/U:
4x

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

M/S:
8 x 300 Free CP (:20 R.I.)

C/D:
200 Easy w/ 100 Drill

Total Yards: 3,400

imagrs

1 Comments

Marcus Stromberg

February 4 2013 Reply

Well I think I nailed that one if I do say so myself. I had 9×300 and all were at or under 1:14 pace with only a difference of 1.3 sec between the fastest and the slowest, that’s what I call consistency. Based on my testing last week my Critical Pace is 1:15, but personally I test much better under race conditions and based on my results from the Masters Swim Meet a month or so ago it is 1:13. So my goal for this workout was to hold 1:14s. Obviously, I’m pretty happy with the splits this morning and while I’m not sure I would have wanted to do any more due to boredom I had the energy to do at least a few more without it being very taxing, which is a great indicator that you’re performing at the right effort level. Good way to start the week. If you’re interested in viewing the splits from my workout feel free to check them out at the following link: http://connect.garmin.com/activity/269617586.

Also if you haven’t sent in your results from last week’s test sessions feel free to continue to get them in and Coach Jason will reply with your Critical Pace/Swim Training Zones information. Hope your workout goes as well as mine did.

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