Workouts
6-Swimming Pool
07

Mar13

Swim Workout: Short 5

We’ve come to the final workout of the Critical Pace training phase of this swim training program.  Next week we will repeat the fitness assessment workouts to judge the improvements we’ve made.  But before that we have this one final Zone 5/6 interval workout.  This workout should be hard but repeatable with the rest you’re given, and it’s again pretty generous this week.  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, but try to avoid overshooting it or the final intervals will really hurt.  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:
2x

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

M/S:
6 x 150 Free Z5/6 Pace (:45 R.I.)

C/D:
100 Stroke
100 Drill
100 Free

Total Yards: 1,900

Intermediate

W/U:
2x

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

M/S:
12 x 

  • 100 Free Z6 Pace (:45 R.I.)

 

C/D:
100 Stroke
100 Drill
100 Free

Total Yards: 2,500

Advanced

W/U:
3x

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

M/S:
6 x 150 Free Z6 Pace (1:00 R.I.)

C/D:
2x

  • 100 Stroke
  • 100 Drill
  • 100 Free

Total Yards: 3,700

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1 Comments

Marcus Stromberg

March 8 2013 Reply

Well this was the last Critical Pace workout of this Swim Training Program and it was tough, at least for me. Next week we will repeat the Fitness Assessment workout as we did before to judge what kind of improvements we’ve made through the course of the program. But back to today’s workout. I had 10 x 150 Free Z6 w/ 1:00 rest and I needed every second of the rest to recover. 150s are always hard because you want to swim them at 100 intensity but that additional 50 just kills you. My target time for these was 1:40 but most of them hovered around 1:42. The final three however were both a physical and mental battle to complete. I’ve noticed through my swim training this winter that I have been able to significantly improve my threshold pace but my top end speed has not necessarily progressed as well. I’m okay with that though as again I’m a triathlete not a sprinter. Anyway if you’re interested in my splits from this morning feel free to follow the link: http://connect.garmin.com/activity/281724097.

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