Workouts
6-Swimming Pool
05

Mar13

Swim Workout: Long 5

This is the final long Zone 2 Intervals of this Swim Training Program.  As stated in the previous weeks the goal of these intervals will be to swim strong consistent intervals that are challenging but not overly exhausting.  This type of workout again 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:
2x

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

M/S:
100 Free Z2 (:05 R.I.)
200 Free Z2 (:10 R.I.)
300 Free Z2 (:15 R.I.)
400 Free Z2 (:20 R.I.)
300 Free Z2 (:15 R.I.)
200 Free Z2 (:10 R.I.)
100 Free Z2 (:05 R.I.)

C/D:
200 Easy w/ 100 Drill

Total Yards: 2,300

Intermediate

W/U:
2x

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

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

C/D:
200 Easy w/ 100 Drill

Total Yards: 3,100

Advanced

W/U:
2x

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

M/S:
2x
600 Free Z2 (:30 R.I.)
500 Free Z2 (:25 R.I.)
400 Free Z2 (:20 R.I.)

C/D:
200 Easy w/ 100 Drill

Total Yards: 3,700

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1 Comments

Marcus Stromberg

March 6 2013 Reply

Long interval swim went really well for me today. I did the 2x (600, 500, 400) main set just like the advanced workout. Both times through my splits were very consistent right at 1:16 pace where they needed to be. Pool was a bit chilly but once I warmed up it was a perfect temp. for this kind of workout. Drop me a note to let me know how your workout went and what goals you have for yourself next week in the fitness assessment workouts. If your interested in the details of how my workout went feel free to follow this link: http://connect.garmin.com/activity/281076357.

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