Workouts
Swimmer Doing Butterfly Stroke
14

Feb13

Swim Workout: Short 2

We are going to finish the week with our beloved fun and fast speed intervals. This workout again includes some above threshold, Zone 5/Vo2 max, intervals which should be hard but repeatable with the rest you’re given.  Please remember though that you should never sacrifice stroke form for speed.  If you feel your form breaking down ease it back and just go as fast as you can with good form.  Make sure you consult your swim training zone chart to see what range your target time should be at and do your best to hit that time.  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 to use your Critical Pace and swim training zones 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:
4x

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

M/S:
6 x 100 Free Z5 (:45 R.I.)

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

Total Yards: 1,750

Intermediate

W/U:
3x

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

M/S:
4x

  • 150 Free Z5/Vo2 max (:45 R.I.)
  • 100 Free Z5/Vo2 max (:30 R.I.)
  • 50 Free Z5/Vo2 max (:20 R.I.)

C/D:
100 Stroke
100 Drill
100 Free

Total Yards: 2,400

Advanced

W/U:
3x

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

M/S:
7 x 200 Free Z5 (:45 R.I.)

C/D:
2x

  • 100 Stroke
  • 100 Drill
  • 100 Free

Total Yards: 3,200

imagrs

2 Comments

Marcus Stromberg

February 15 2013 Reply

My swim this morning went pretty well. All 8 of the 200 Zone 5 intervals that I had were within my Z5 range of 2:14-2:22 but I’m a touch disappointed that they trailed off as much as they did the final 1/3. On the other hand the last time I did a set similar to this I think I was only slightly under 2:20 for all of them so I shouldn’t be that bummed about it. My energy after hitting the exhaustion wall on Monday seems to be coming back fairly well but it’s still something I need to pay attention to if I want to be able to train at my peak. It’s important that we as athletes pay attention to not only the training stresses that we are putting on our bodies but also the life stresses both physically and mentally. I’ve been fortunate in the past that I’ve never really had an issue with that but now that I’m aware of the warning signs I need to pay attention to them. Any way if you’re interested in the details of this swim workout feel free to check them out at the following link: http://connect.garmin.com/activity/273461120.

Have a great weekend and we’ll see you back in the pool next week.

Matthew Radniecki

February 17 2013 Reply

It was Friday, so I had the time again to get some serious yardage in (Serious being relative to what I normally get). Dickinson and I swam the main sets of the beginner, intermediate, and advanced lineups, granted we modified the efforts a bit. We did a quick warm up, then 6×100’s broken up into 3 at Z3 3 at Z4. Then we moved into 4x 150, 100, 50 all at Z5, and followed that with 7×200 broken into 4 at Z4, and 3 at Z5. And an easy cool down to round out 4K yards. Got the day off Monday, so I’m hoping to get some more yardage in again. Really diggin’ these workouts Marcus!

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