Workouts
14

Mar13

Swim Workout: Long Test 2

We’ve reached the final workout and fitness test of this swim training program, the long time trial.  As explained in the Testing Overview, while this and the shorter tests are important and you want to perform as well as you can, it’s not the end of the world if things don’t go as well as you’d like.  The best recommendation I can make for this test though is to NOT GO OUT TOO HARD.  It is better to build the intensity throughout the time trial than to go out too hard and struggle to finish.  Feel free to post any questions you may have in the comments section or take a look at the FAQ & Glossary page.

After you have completed the Time Trial please stop back and comment on how it went for you.  Also you are welcome to e-mail your results from the 200 & 100 in the short test and the time trial in this one to Coach Jason of Dig It Triathlon, Jason@digittri.com, so he can compute your Critical Pace and your Swim Training Zones again.  You will then be able to use that information to circle back around and repeat the program as you see fit or move on and take what you’ve learned to structure your own training plan.  I hope that you’ve been able to learn and improve from this structure Swim Training Program.  If you have any further questions or comments now or in the future feel free to leave a comment and I make sure to get you and answer.  Thanks for joining me.

Beginner

W/U:
100 Free
100 Drill
100 Kick
100 Drill
100 Free

M/S:
100 Free Quick (:15 R.I.)
100 Free Easy (:10 R.I.)
500 Free Time Trial (:30-1:00 R.I.)
– Goal of TT is best possible time for swim.
2x(100 Free, 100 Kick) w/ Short Rest

C/D:
50 Free
100 Drill
50 Free

Total Yards: 1,800

Intermediate

W/U:
100 Free
100 Drill
100 Kick
100 Drill
100 Free

M/S:
100 Free Quick (:15 R.I.)
100 Free Easy (:10 R.I.)
750 Free Time Trial (:30-1:00 R.I.)
– Goal of TT is best possible time for swim.
2x(100 Free, 100 Kick, 50 Stroke) w/ Short Rest

C/D:
100 Free
100 Drill
100 Free

Total Yards: 2,250

Advanced

W/U:
2x

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

M/S:
100 Free Quick (:15 R.I.)
100 Free Easy (:10 R.I.)
1000 Free Time Trial (:30-1:00 R.I.)
– Goal of TT is best possible time for swim.
3x(100 Free, 100 Kick) w/ Short Rest

C/D:
50 Free
100 Drill
50 Free

Total Yards: 3,000


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