Wednesday, February 3, 2016

Our Shorter Endurance Swims


Key Things To Remember:
#1 - relax, pace is less important when you are building endurance

#2 - all your freestyle should be three-stroke breathing // the faster work can come once you've built the necessary endurance

#3 - take your time progressing through the workouts

To make progress, you need to swim a minimum of 2x per week -- 3x will result in better swim progression... BUT... triathlon is THREE sports... so... 2 of each swim/bike/run plus 1 general conditioning (strength/core/yoga) should be your benchmark for each week.


Distance Builder – 650
4x25 nice and mellow
2x50 still mellow
2x75 still mellow
2x100 mellow
200 without stopping

Distance Builder – 1,400
This entire swim is Easy to Steady effort on 10-15s rest
Use three stroke breathing, even if you need more rest
Overall goal is relaxed swimming
2x25, 2x50
2x25, 2x75
4x25, 2x100
4x25, 2x125
4x25, 2x150
Pace Change 125s – a trimmed down version
300 Easy on 15s rest
3x100 Steady on 15s rest
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10x125 as 50 Easy (long strokes), 25 Fast, 50 Steady on 15s rest
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Cool Down

Endurance Mixed Distance
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

Distance Builder – 2,000
This entire swim is Easy to Steady effort on 10-15s rest
Use three stroke breathing, even if you need more rest
Overall goal is relaxed swimming
4x25, 2x100
4x25, 2x150
4x25, 2x200
4x25, 300
4x25

2K Loosen
Build towards being able to do this swim continuous
100 free, 100 back
200 free, 100 back
300 free, 100 back
400 free, 100 back
500 free, 100 back
As continuous as possible with freestyle is three-stroke breathing

Twin 500s – purpose is to learn how to hold back early and finish strong
Goal of the entire workout is to swim the second 500 faster than the first
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200 Easy and relaxed on 15s rest
2x75 Steady with the middle 25 Fast on 10s rest
100 Easy
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500 start Easy and build to Steady effort (note time)
4x50 VERY Easy and relaxed
500 swim faster than the first one (note change in effort required to swim faster)
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Cool Down

Gear Changer #1 -- purpose is to learn to change speed while swimming
2x25
2x50 Easy on 10s rest
2x75 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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Cool Down

"1234" Swim
100 Easy, then 100 Steady with middle 50 Mod-Hard
100 Easy, then 200 Steady with middle 100 Mod-Hard
100 Easy, then 300 Steady with middle 100 Mod-Hard
100 Easy, then 400 Alternate 100 Steady with 100 Mod-Hard
All done on 10s rest
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12x50, on 15s rest
Odds are Easy
Evens are Mod-hard
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Cool Down

Gear Changer #2 -- purpose is to build four different gears in the water
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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4x250 on 15s rest
Goal is to swim each one faster than the previous
Start Easy!
Get splits for each 250
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Cool Down

Pace Change 200s – a trimmed down version
12x50 all on 10s rest with this pattern
• Steady
• Mod-Hard
• Fast
• Easy
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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 4x200 line.
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Cool Down

Distance Pyramid
This entire swim is Easy to Steady effort on 10-15s rest
2x25, 100
2x25, 200
2x25, 300
2x25, 400
2x25, 300
2x25, 200
2x25, 100
Focus on relaxed swimming with three-stroke breathing.

1K TT
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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Cool Down

"12345" Swim
2x25
2x50 Easy on 10s rest
2x75 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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Cool Down

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