Wednesday, February 3, 2016

Our Swim Workouts

Our Swim Workouts are outlined in the attached Word file. If you have any suggestions, questions or amendments then please let us know.


EC-S1_12345 Swim
4x25
4x50 Easy on 10s rest
4x75 Steady on 10s rest
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100 Easy on 10s rest;
200 Steady on 10s rest
300 as 100 Mod-hard, 100 Steady, 100 Easy on 15s rest
400 Alternate 100 Mod-hard with 100 Easy on 20s rest
500 Steady
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Optional Additional Main Set
Reverse the first main set, swimming from 500 down to 100
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Cool Down

EC-S2_DB Swim
Distance Builder
This entire swim is Easy to Steady effort on 10-15s rest
2x25, 50
2x25, 100
4x25, 2x100
4x25, 2x125
4x25, 2x150
4x25, 200
4x25, 250
4x25, 300
Focus on relaxed swimming with three-stroke breathing.
Swim can be extended by continuing the progression with an extra 50 or 100 added to the continuous swim.

EC-S3_Build Up Swim
This entire swim is Easy to Steady effort on 10-15s rest
2x25, 100
2x25, 200
2x25, 300
2x25, 400
2x25, 500
2x25, 350
2x25, 250
2x25, 150
Focus on relaxed swimming with three-stroke breathing.
Swim can be extended by inserting “2x25, 450” immediately after the 500.

EC-S4_ESE Swim
Early Season Endurance
25s are Easy effort on 5s rest; 100s are Steady effort on 10s rest
4x25, 100
4x25, 2x100
4x25, 3x100
4x25, 2x100
4x25, 100
4x25, 200
4x25, 300
4x25, 200
4x25, 100
This swim can be extended by increasing the top of the 100s pyramid and adding a corresponding increase to the continuous swim. For example:
4x25, 100
4x25, 2x100
4x25, 3x100
4x25, 4x100
4x25, 3x100
4x25, 2x100
4x25, 100
4x25, 200
4x25, 300
4x25, 400
4x25, 300
4x25, 200
4x25, 100

EC-S5_4321 Swim
4x100 Easy, then 400 Steady
3x100 Easy, then 300 Steady
2x100 Easy, then 200 Steady
100 Easy, then 100 Steady
All done on 10s rest
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12x50, on 15s rest
Odds are Easy
Evens are Mod-hard
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This swim can be extended by adding a continuous interval following the 50s. Use three-stroke breathing and change pace between Easy and Steady on each 100.
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Cool Down

EC-S6_Continuous Swim 1,000
400 Easy on 15s rest
4x100 Steady on 10s rest
4x50 Descend on 5s rest
200 Easy
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1,000 Continuous
Look to Build the swim very gradually.
Overall goal is the distance, not the pace.
This workout is about training your mind as much as your body.
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This swim can be extended by adding a set of Easy or Steady 200s before cooling down
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Cool Down

EC-S7_Twin Ks Swim
Goal of the entire workout is to swim the second 1,000 faster than the first
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400 Easy and relaxed on 15s rest
4x75 Steady with the middle 25 Fast on 10s rest
200 Alternating 50 Steady with 50 Mod-hard on 15s rest
100 easy
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1,000 start Easy and build to Steady effort (note time)
4x50 easy and relaxed
1,000 swim faster than the first one (note change in effort required to swim faster)
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This swim can be extended by adding a set of Easy or Steady 200s before cooling down
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Cool Down

EC-S8_Up Down 400s Swim
400 Easy on 20s rest
4x100 on 15s rest
#1 50 Easy, 50 Steady
#2 50 Steady, 50 Mod-hard
#3 Easy
#4 Fast
4x50 Easy on 15s rest
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5x400
#1 and #5 are Fast on 25s rest
#2 and #4 are Mod-hard on 15s rest
#3 is Steady on 5s rest
See if you can adjust your effort and pace so all the swims are on the same total send-off (swim time plus rest time)
Aim to have #5 faster than #1 as well as #4 faster than #2
Note how effort needs to change in order to go fast at the end.
Learn to control early pacing to be able to finish strong.
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Cool Down

EC-S9_PC 50s Swim
Pace Change 50s
600 Easy
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40x50 Main Set
• 16x50 as 1 Fast, 3 Steady (x4); all on 5s rest
• 12x50 as 1 Fast, 2 Steady (x4); all on 10s rest
• 8x50 as 1 Fast, 1 Steady (x4); all on 15s rest
• 4x50 as all Fast; all on 20s rest
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Optional Additional Main Set
200 Easy; 4x200 Steady on 15s rest
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Cool Down

EC-S10_PC 125s Swim
Pace Change 125s
300 Easy on 15s rest
3x100 Steady on 15s rest
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8x125 as 50 Easy (long strokes), 25 Fast, 50 Steady on 15s rest
100 Easy
8x125 as 50 Easy (long strokes), 25 Fast, 50 Steady on 10s rest
100 Easy
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Optional Additional Main Set
200 Easy; 4x200 Steady on 15s rest
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Cool Down

EC-S11_PC 200s Swim
Pace Change 200s
16x50 all on 10s rest with this pattern
• 3 Easy; 1 Fast
• (4x) 1 Steady, 1 Fast
• 3 Easy; 1 Fast
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5x200 Easy on 10s rest
4x200 Steady on 10s rest
3x200 Mod-hard on 10s rest
2x200 Fast on 10s rest
200 Max
This swim can be shortened by dropping the 5x200 line.
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Cool Down

EC-S12_PC 400s Swim
This is a very challenging swim. Make sure that your “Easy” is easy.
200 Easy on 20s rest
3x100 Descend on 15s rest
4x50 Descend on 10s rest
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8x400, repeat the following pattern twice
• #1 Easy on 10s rest
• #2 Steady on 5s rest
• #3 Mod-hard effort on 10s rest
• #4 Fast on 5s rest
Compare 1-4 with 5-8. Aim to have 5-8 slightly faster than 1-4.
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Cool Down

EC-S13_PC 500s Swim
400 Easy on 15s rest
4x100 Descend on 15s rest
4x50 Descend on 10s rest
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4x500 on 15s rest
Goal is to Descend to Max Effort (most get there too quickly!)
Start at an Easy relaxed pace
If you are successful with swimming each one quicker then #2 is a good estimate of your Steady pace (i.e. 2nd gear = steady)
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Optional Additional Main Set
200 Easy; 4x200 Steady on 15s rest
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Cool Down

EC-S14_PC 800s Swim
5x800 (or 1,000 if you are really keen) on 30s rest
Goal is to swim each one slightly quicker
Note how effort changes across each swim and during the workout
Your early “easy pace” might not be easy at the end!

EC-S15_1K TT Swim
500 Easy on 20s rest
4x100 Descend on 15s rest
4x75 as 25 Build, 25 Steady, 25 Easy on 10s rest
4x50 Fast on 15s rest
100 Easy
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1,000 Best Effort (start easy for first 100, steady for next 150, then pick-it-up)
Calculate your average split per 100
Steady effort is likely 5s per 100 slower than average pace
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Optional Additional Main Set
200 Easy; 4x200 Steady on 15s rest
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Cool Down

EC-S16_4321 Extended Swim
4x100 Easy, then 400 Steady
3x100 Easy, then 300 Steady
2x100 Easy, then 200 Steady
100 Easy, then 100 Steady
All done on 10s rest
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12x50, all on 15s rest
Alternate 50 Easy with 50 Mod-hard
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To extend this swim, repeat some, or all, of the 4321 set.
For variety, you can Alternate Easy with Steady by 100 through the set. For example:
4x100 Odds are Easy; Evens are Steady, then 400 Alternate Easy with Steady
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Cool Down

EC-S17_1500 TT Swim
500 Easy on 20s rest
4x100 Descend on 15s rest
4x75 as 25 Build, 25 Steady, 25 Easy on 10s rest
4x50 Fast on 15s rest
100 Easy
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1,500 Best Effort use this pacing strategy
100 Easy, 100 Steady, 100 Mod-hard, 150 Fast, 50 Steady
100 Mod-hard, 250 Fast, 50 Steady
250 Fast, 50 Steady
150 Fast, 50 Steady
100 Fast
Note your average pace per 100.
3s per 100 slower than your average pace is a reasonable estimate of your Mod-Hard pace
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Optional Additional Main Set
200 Easy; 4x200 Steady on 15s rest
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Cool Down

EC-S18_E 400s (x3) Swim
12x25 Easy on 10s rest
6x50 Steady on 10s rest
4x75 25 Easy, 25 Mod-hard, 25 Steady on 10s rest
3x100 Steady on 10s rest
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3x400 on no more than 15s rest
Goal is to Descend the set
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Optional Additional Main Set
If you feel up to it then it is OK to progress the number of 400s faster than planned. The program will build you gradually towards completing 8x400.
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Cool Down

EC-S19_E 400s (x4) Swim
12x25 Easy on 10s rest
6x50 Steady on 10s rest
4x75 25 Easy, 25 Mod-hard, 25 Steady on 10s rest
3x100 Steady on 10s rest
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4x400 on no more than 15s rest
Goal is to Descend the set
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Optional Additional Main Set
If you feel up to it then it is OK to progress the number of 400s faster than planned. The program will build you gradually towards completing 8x400.
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Cool Down

EC-S20_E 400s (x5) Swim
12x25 Easy on 10s rest
6x50 Steady on 10s rest
4x75 25 Easy, 25 Mod-hard, 25 Steady on 10s rest
3x100 Steady on 10s rest
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5x400 on no more than 15s rest
Goal is to Descend the set
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Optional Additional Main Set
If you feel up to it then it is OK to progress the number of 400s faster than planned. The program will build you gradually towards completing 8x400.
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Cool Down

EC-S21_E 400s (x6) Swim
12x25 Easy on 10s rest
6x50 Steady on 10s rest
4x75 25 Easy, 25 Mod-hard, 25 Steady on 10s rest
3x100 Steady on 10s rest
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6x400 on no more than 15s rest
Goal is to Descend the set
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Optional Additional Main Set
If you feel up to it then it is OK to progress the number of 400s faster than planned. The program will build you gradually towards completing 8x400.
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Cool Down

EC-S22_E 400s (x7) Swim
12x25 Easy on 10s rest
6x50 Steady on 10s rest
4x75 25 Easy, 25 Mod-hard, 25 Steady on 10s rest
3x100 Steady on 10s rest
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7x400 on no more than 15s rest
Goal is to Descend the set
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Optional Additional Main Set
If you feel up to it then it is OK to progress the number of 400s faster than planned. The program will build you gradually towards completing 8x400.
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Cool Down

EC-S23_E 400s (x8) Swim
12x25 Easy on 10s rest
6x50 Steady on 10s rest
4x75 25 Easy, 25 Mod-hard, 25 Steady on 10s rest
3x100 Steady on 10s rest
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8x400 on no more than 15s rest
Goal is to Descend the set
Well done! This is a challenging main set.
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Cool Down

EC-S24_Up Down 500s Swim
400 Easy on 20s rest
4x100 on 15s rest
#1 50 Easy, 50 Steady
#2 50 Steady, 50 Mod-hard
#3 Easy
#4 Fast
4x50 Easy on 15s rest
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5x500
#1 and #5 are Fast on 30s rest
#2 and #4 are Mod-hard on 20s rest
#3 is Steady on 10s rest
See if you can adjust your effort and pace so all the swims are on the same total send-off (swim time plus rest time)
Aim to have #5 faster than #1 as well as #4 faster than #2
Note how effort needs to change in order to go fast at the end.
Learn to control early pacing to be able to finish strong.
+++
This swim can be extended by adding a continuous interval following the 500s. Use three-stroke breathing and swim Easy.
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Cool Down

EC-S25_Prep 100s Swim
300 Easy and relaxed
6x75 as 25 Easy, 25 Build, 25 Steady on 15s rest
6x50 on 15s rest as two cycles of:
• Fast;
• Steady;
• Easy.
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12x100 as three cycles of:
• 25 Fast, 75 Steady
• 25 Steady, 50 Fast, 25 Steady
• 100 Easy
• 100 Fast
First time through on 10s rest
Second time through on 20s rest
Third time through on 30s rest
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Optional Additional Main Set
3x200 on 20s rest as:
• 100 Mod-hard, 100 Steady
• 100 Easy, 100 Mod-hard
• 100 Mod-hard, 100 Easy
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Cool Down

EC-S26_Easy Swim
A recovery swim designed to promote blood flow throughout your body. Use a mix of strokes and keep heart rate down.

EC-S27_Open Water Race Sim Swim
Warm up with 15 minutes of Easy swimming. Insert a few pick-ups that last long enough to cause your breathing rate to change.
For the rest of the swim duration, start at a Steady effort and building to a Mod-Hard effort. No stops.

EC-S28_2000 TT Swim
500 Easy on 20s rest
4x100 Descend on 15s rest
4x75 as 25 Build, 25 Steady, 25 Easy on 10s rest
4x50 Fast on 15s rest
100 Easy
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2,000 Best Effort use this pacing strategy
100 Easy, 100 Steady, 100 Mod-hard, 200 Fast, 100 Steady
100 Mod-hard, 300 Fast, 100 Steady
300 Fast, 100 Steady
200 Fast, 100 Steady
200 Fast
Note your average pace per 100.
2s per 100 slower than your average pace is a reasonable estimate of your Mod-hard pace – swims like this help you benchmark true effort early in a workout (or race)
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Optional Additional Main Set
200 Easy; 4x200 Steady on 15s rest
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Cool Down

EC-S29_Pyramid Swim
Swim pattern is: 100, 200, 300, 400, 500, 500, 400, 300, 200, 100
All swims are on 10s rest
If the main set will take more than an hour, replace the two 500s with a single 300.
Swim the 200s and 400s at 1K TT pace, swim the rest at a pace 5s per 100 slower
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Optional Additional Main Set
8x125 on 10s rest
Swim the 125s as 50 Easy with long strokes, 25 Fast, 50 Steady
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Cool Down

EC-S30_54321 Swim
500 Easy, then 5x100 Steady
400 Easy, then 4x100 Steady
300 Steady, then 3x100 Mod-hard
200 Steady, then 2x100 Mod-hard
100 Steady, 100 Mod-hard
The first swim done on 15s rest, all 100s done on 5s rest
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Optional Additional Main Set
16x50, all on 15s rest
4 rounds of:
• Fast;
• Steady;
• Fast;
• Easy
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Cool Down

EC-S31_3000 TT Swim
This is swim is a mind game to make your race day swim seem easy.
500 Easy on 20s rest
4x100 Descend on 15s rest
4x75 as 25 Build, 25 Steady, 25 Easy on 10s rest
4x50 Fast on 15s rest
100 Easy
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3,000 Best Effort use this pacing strategy
100 Easy, 100 Steady, 500 Mod-hard
100 Steady, 500 Mod-hard
100 Steady, 400 Mod-hard
100 Steady, 300 Mod-hard
100 Steady, 300 Fast
100 Steady, 300 Fast
Note your average pace per 100.
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Cool Down

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