post your workout

I made up these fifty for a master's group.

rtk

personal.psu.eduTri&SwimWebStuOpen ↗
ff/PreviousSwimWorkouts.html

Quoted message said:

Sam Hain said:

Since this group seems to more about nitpicking rules and
various diet plans lately I'd like to maybe bring things
around to swimming again, by posting todays workout, and
maybe some of you other swimmers can do the same. this
way, maybe we can actually swap some good ideas about
swimming for a change.

25 fly 50 back 75 breast 100 free x 3

2 min rest

100m IM x 3 100m - lifeguards' stroke on back

25m arms fly - legs free 25m back 25m arms breast -legs fly
25m back 25m arms fly -legs breast 25m back 25m arms fly -no
legs 25m arms breast- no legs

underwater swimmig -5 min backstroke and free turns -5min

very slow -25m fly 50 free + 3breaths break x3 (didn't
manage to do more) backstroke for pleasure to the end

Created ad hoc. It's my way of exploring fly.

Does it suit any theory?

Gosia
----------------
PL

"Sam Hain" <[email hidden]> wrote in message "]news:[email hidden]...

Quoted message said:

Since this group seems to more about nitpicking rules and
various diet plans lately I'd like to maybe bring things
around to swimming again, by posting todays workout, and
maybe some of you other swimmers can do the same. this
way, maybe we can actually swap some good ideas about
swimming for a change.

Great idea. I hope no-one minds that I am cross-posting this
to rec.sport.triathlon.

I picked up this workout from a master team two or three
years ago and it has become my main swim workout since. For
those who are all about swimming I doubt you'll like it. But
for you triathletes out there I can attest that I have been
very happy with the results.

1 x 500 (use as warm-up) 5 x 100 on (a pace you can do
comfortably but not relaxed) 1 x 400 relaxed 4 x 100 on (a
2-5 second pace faster than 5x100s) 1 x 300 relaxed 3 x 100
on (a 2-5 second pace faster than 4x100s) 1 x 200 relaxed 2
x 100 on (a 2-5 second pace faster than 3x100s) 1 x 100
relaxed 1 x 100 as fast as you can pop out a 100 Cool down

Total: 3000 + cool down

I have modified the work out above to give the following
alternative:

1 x 600 (use as warm-up) 3 x 200 on (a pace you can do but
not relaxed) 1 x 400 relaxed 2 x 200 on (a 2-10 second pace
faster than 3x200s) 1 x 300 relaxed 1 x 200 as fast as you
pop out a 200 1 x 200 relaxed 2 x 100 on (a pace similar to
what you can do in the above workout) cool down

Total: 2800 + cool down

Ideally you are tracking your pace times and incrementing
them slowly. Work the "ends" of the workout separately. For
instance you can focus on the 1 x 100 time and really put
your effort there. When you find yourself plateau work on
the 2 x 100 pace. When you plateau there, focus on the 3x100
etc... When you are maxed out for all intervals, back off a
little and focus on the 1x100 again. Personally I find the
whole thing very motivating as there is always something
that is improving. And mentally it is an easy workout
because each set gets shorter.

If you can't do the distance because of endurance it's no
problem. Just remove 1 interval from each of the speed sets
until you can do the whole thing. Then instead of working on
time, add an interval to one speed set each week.

If you can't do the distance because of time constraints
just drop one pair (i.e. 1x300 and 3x100)

-CF

Thought I would post my workout from yesterday; I haven't
raced a Tri in about 11 years now, and spent several years
following some major injuries and pneumonia out of water.

I have been back to the water about 2-3 days for a year
and for the last two weeks finally been able to manage 4-5
days /week.

So this was more of a starter's set, plus I was limited to
35 minutes before they kicked us out. I made it up as I went
along not knowing how much time I really had and then just
kept adding.

500 yd warm-up 500 yd pull 5 x 100 breathing work (added 2
strokes between each breath) 4 x 100 25 free - 50 IM stroke
- 25 free 100 cool down

Quick and easy 2000 yd in about 30 minutes and good work on
pulminary capacity

In article <[email hidden]>,
[email hidden]_CUT says...

Quoted message said:

Thought I would post my workout from yesterday; I haven't
raced a Tri in about 11 years now, and spent several years
following some major injuries and pneumonia out of water.

I have been back to the water about 2-3 days for a year
and for the last two weeks finally been able to manage 4-5
days /week.

So this was more of a starter's set, plus I was limited to
35 minutes before they kicked us out. I made it up as I
went along not knowing how much time I really had and then
just kept adding.

500 yd warm-up 500 yd pull 5 x 100 breathing work (added 2
strokes between each breath) 4 x 100 25 free - 50 IM
stroke - 25 free 100 cool down

Quick and easy 2000 yd in about 30 minutes and good work
on pulminary capacity

My style of workout (and good for the current state of my
body.) Love to throw in that IM stuff (even though my IM is
sunk due to my wretched backstroke.) Thanks for posting!

- Al

My goal is to be under 30min in olympic triathlons (1.5km).
I do only freestyle. should I add more short intervalls ?

100m slowly 250m with fist 250m slow with focus on technic
things 5x100m fast each below 1:45 with 15s rest between
250m relaxed 250m race pace (for me 250m in 5min) 250m
relaxed 250m or more in race pace (as long as I can hold the
speed up) 100m cool down

Dani

[email hidden] (Dani) wrote in
:"]news:[email hidden]:

Quoted message said:

My goal is to be under 30min in olympic triathlons
(1.5km). I do only freestyle. should I add more short
intervalls ?

100m slowly 250m with fist 250m slow with focus on technic
things 5x100m fast each below 1:45 with 15s rest between
250m relaxed 250m race pace (for me 250m in 5min) 250m
relaxed 250m or more in race pace (as long as I can hold
the speed up) 100m cool down

Dani

I would recommend some longer sets. My passion is ocean [open-
water] swimming, so I prefer to swim longer sets as long as
I don't lose count.

Above you say your 250m race pace is 5min. If you need to
catch your breath or cannot follow with a second and a third
250m with very little rest between the three - and without
losing time I don't see how you would meet your goal of
1500m in less than 30 minutes.

Try replacing the 5x100's with 2x500 (or 3x500) and work as
close to your "race pace" for the entire 500m set. Do this
every other day for a few weeks, reducing your rest interval
and trying to quicken your pace.

When I swim, I hate to stop so I never do. I do between 2
and 3k. I don't do the same thing though. I either do
drills, or intervals. When I do drills, I do sets of ten
lengths, and then I switch. When I do intervals, I may go
all out and then try to recover swimming. This is very
useful for tris and open water swims. Every so often I do
3000 or above non stop easy.

Once, I was training with friends on a lake. I decided to
follow the studs and studdets. I kept up for a while, went
anaerobic and got dropped. I looked around, was in the
middle of a lake with nothing to grab on and the slower
swimmers had been dropped. It was a scary as hell
experience. I decided that I needed to learn to recover
while swimming after going all out. So I started doing
intervals followed by active recovery. This has given me the
confidence that I can get kicked in the middle of a lake, or
take off fast in a tri and recover while swimming.

Here is a 2000 workout:

Swim 200 easy and 50 fast= 8 lengths easy, 2 fast 150 easy
and 100 fast= 6 easy, 4 fast 100 easy 150 fast= 4 easy, 6
fast 50 easy 200 fast= 2 easy, 8 fast 50 easy 200 fast= 2
easy, 8 fast 100 easy 150 fast= 4 easy, 6 fast 150 easy 100
fast= 6 easy, 4 fast 200 easy 50 fast= 8 easy, 2 fast

this is a continuous swim Sometimes I may do all free and
others I may try some IMs

Another workout I do is:

250 shark fin drill 250 easy focusing on glide 250 easy
focusing on glide and one kick per stroke 250 easy
focusing on catching water and feeling the water with my
hand during pull

Sometimes I repeat above, or may add catch up freestyle or
some other drill.

Rarelly I do all out sprint work, however, here are a couple
of sprint workouts

3 x 100 in 2 minutes 4 x 75 in 1.30 8 x 50 in 1.00 16 x 25
in 30 seconds

may or may not rest a minute between sets.

The other is 2 x 200 in 4 minutes easy to warm up, and 8 x
200 in 4 minutes all out.

Hope this is useful to someone,

Andres

[email hidden] (Dani) wrote in message
news:<[email hidden]>...

Quoted message said:

My goal is to be under 30min in olympic triathlons
(1.5km). I do only freestyle. should I add more short
intervalls ?

100m slowly 250m with fist 250m slow with focus on technic
things 5x100m fast each below 1:45 with 15s rest between
250m relaxed 250m race pace (for me 250m in 5min) 250m
relaxed 250m or more in race pace (as long as I can hold
the speed up) 100m cool down

Dani

Thanks Steph for your input

I think you are right with your advice to increase the parts
I do with race peace. I don't think I can do 500m allready
but when I increase over the next weeks that should work. I
also think that I lose a lot of time at the turns, I dont'
do flipturns so in open water I will be faster at the end (I
know, its just an excuse...) I summer I will also move into
open water, as soon as the lakes here are warm enough.

Dani

(Dani) said:

Thanks Steph for your input

I think you are right with your advice to increase the
parts I do with race peace. I don't think I can do 500m
allready but when I increase over the next weeks that
should work. I also think that I lose a lot of time at the
turns, I dont' do flipturns so in open water I will be
faster at the end (I know, its just an excuse...) I summer
I will also move into open water, as soon as the lakes here
are warm enough.

Dani

Doing open turns at race pace (and in general), be careful
to avoid leaning on your shoulder as you turn, and avoid
turning with the same shoulder every time. Open turns are a
major cause of shoulder problems for swimmers who don't do
flip turns.

martin

[email hidden] (Dani) wrote in message news:<[email hidden]>...

Quoted message said:

Thanks Steph for your input

I think you are right with your advice to increase the
parts I do with race peace. I don't think I can do 500m
allready but when I increase over the next weeks that
should work. I also think that I lose a lot of time at the
turns, I dont' do flipturns so in open water I will be
faster at the end (I know, its just an excuse...) I summer
I will also move into open water, as soon as the lakes
here are warm enough.

Dani

Your open turns in the pool (depending on how fast you are
getting off the wall) are probably costing you between 1 & 2
seconds per length. And that's if you are doing them
correctly.

Even longer if you are an "adjuster"...grab the wall, fiddle
with the googles/cap/suit or look at the clock (get some
oxygen), then push off...

Learning to do more efficient open turns (put both hands
on it, quickly drop one shoulder as your hip moves towards
the wall, "put gel in your hair" with the other hand, then
push off the wall in a streamline position) or even better
learning to a correct, simple flip turn will help you with
your breath control. Breath control helps in open water
and the pool.

Here's what I am doing at the moment.

(25m pool)

Option 1)

250m warm up 1500m free (against pace clock) 250m easy
250m cool down

Or Option 2)

250m warm up 1250m free (against pace clock) 250m back 250m
back 250m cool down

Or Option 3)

20 x 100m free with 10 seconds rest (as fast as I
can....lol, taking the first few easy to warm up 250m cool
down

btw I am 40 yrs old and swim using one of the three options
above every day. (Depending how many people are in the
pool.) The distances you guys are posting are impressive.
How old are you and how often do you swim?

Pete

Pete

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