Recover . Youll then halve those distances, so 3 x 100, on 30 seconds rest, then 2 x 200, also on 30 seconds rest, but these are to be done at a slighty higher effort (RPE 5-6/10), working to incorporate all of the parts of your stroke youve just been focusing on while also upping the intensity just a little. Join Outside+ to get access to exclusive content, 1,000s of training plans, and more. In Joe Skipper's case, that's the hotel pool behind the finish line. Even if youre a reasonably good technical swimmer in the pool, the open-water is another animal entirely. 8x250IM 1st and 5th double fly, 2nd and 6th double back, 3rd and 7th double breast, 4th and 8th double free, The 3 worst sets I ever did (all SCM). Careers Similarly, be sure to push the second 200imagining going around an early buoy or pushing yourself to stay on a pair of feet as they go by. 2023 Active Network, LLC and/or its affiliates and licensors. ACTIVE is the leader in online event registrations from 5k running races and marathons to softball leagues and local events. Feeling inspired to take your swimming to the next level? Heading out the door? The most obvious 30-minute workout one can do is the 30-minute swim for distance. Ryan Woodruff, Lynchburg YMCA. rest, 200 fast, 10 sec. Record your time, and use this as a base for swims of longer distances. 18 x200 Back @2.40 2 descend 1-6 3 times. All of these workouts are between 2,000 and 3,000 yards and take about an hour to complete. As you start to fatigue youll notice it gets harder to keep your stroke mechanics intact. 11000 on 11:00 (if you go all the way up this is a 5500 yard set). Lochtes times on the 400 individual medleys were as follows: 4:29, 4:29, 4:28, and 4:27. ACTIVE also makes it easy to learn and prepare for all the things you love to do with expert resources, training plans and fitness calculators. Ideally, youll have a coach or trusted training buddy video some of your swimming so you can see what youre doing rightand what might need some improvement. 3 Swimming Sets for a Faster 1,500 Meters. Read this article on the new Outside+ app available now on iOS devices for members! 3100 IM with 15 seconds between each 100 FPA = Fastest Possible Average. Main set: 2 Rounds- 6100s freestyle descending by 100 (Meaning going faster each 100), 30 seconds rest in between 100s. Novice and intermediate swimmers working on technique and efficiency: This one-hour swim workout is your jam. Cyphers has printed all of them out, laminated them, and now takes them to the pool with her. Join his weekly motivational newsletter for swimmers by clicking here. 5100 (25 drill/75 free) with 15 seconds rest between each 100. Membership Spotlight. Overall, it was a fun (and agonizing for some) way to finish practice. The format is similar to my most recent other post, with a more aerobic focus. Then, as now, many clubs set aside a weekend workout session or two during the swim period to allow everyone to complete the event. Bob Ruth, head coach of the Maclay Northside Dolphins recently shared with us this swim set that he used with one of age group swimmers (13 years old) with one purpose and one purpose onlyto train the 400m individual medley. Dont be afraid to swim at a relaxed and leisurely pace so you can really concentrate on your stroke. IMO = Individual Medley Order. Wanted to get our breaststrokers a decent volume set and included some drill. 3 300 pull, 20 sec. Cookie Settings. Hey coachesHere are some long-term strategies that you can use to help motivate your swimmers so that they maximize their time in the water. ACTIVE is the leader in online event registrations from 5k running races and marathons to softball leagues and local events. 4 x 50 as 25 build to 8/10, 25 at 5/10; 20 seconds rest, Main Set: Focus on building your speed as you go (noted by. software for managing & marketing your events. and/or its affiliates and licensors. | Privacy Settings | Do Not Sell My Personal Information, How Swimmers Can Stay Focused When Things Get Tough, The Mental Strategy Caeleb Dressel Used to Win Five Olympic Gold Medals, 6 Cool Things That Happen When Swimmers Improve Their Mindset, 3 Ways Swimmers Can Get Better at Handling Pressure on Race Day, 3 Ways Swimmers Can Get More from Their Swim Practices, How to Be More Fearless During the Main Set, 3 Ways Swimmers Can Manage Distractions on Race Day, How Swim Coaches Can Help Develop Highly Motivated Swimmers, Share 5 Epic Swim Sets You Should Try At Least Once on Facebook, Tweet 5 Epic Swim Sets You Should Try At Least Once, Submit 5 Epic Swim Sets You Should Try At Least Once to Reddit, Share 5 Epic Swim Sets You Should Try At Least Once on Pinterest, Share 5 Epic Swim Sets You Should Try At Least Once on LinkedIn, motivational newsletter for swimmers by clicking here, breakdown of the swim set and how (well?) Please see your Privacy Rights for how your information is used. This weeks workout is an essential pool strength set that helps to maintain your form late in your tri swim. Push every third 25, otherwise steady effort. 6 Best Swim Robes for After Swimming and Getting Warm, The 5 Best Body Washes for Swimmers (Bye-Bye Chlorine Smell and Dry Skin), 600 choice strokes as 200 swim, 200 kick, 200 drill, 10100 IM (fly, back, breaststroke, free by 25) @:20 rest alternate between drill and swim by 100, 850 swim alternate fast/easy by 50 @:20 rest, 650 pull alternate fast/easy by 50 @:20 rest, 450 kick alternate fast/easy by 50 @:20 rest, Finish the rest of the hour with easy swimming and deep water bobs to loosen out, 1000 warm-up with swim fins alternate 100 swim with 100 kick with a kickboard to give the legs a complete warm-up for the speed work to come, 6x [100 swim/drill by 50 :20 rest + 50 swim strong ~85% percent effort :30 rest], 825 swim all out with swim parachute or DragSox Take :40-:45 rest between 25s, 625 swim all out take :40 to :45 rest between 25s, 425 swim all out with swim fins take :40 to :45 rest between 25s, 8 minutes choice warm-up; mix kick, swim and drill, 30100 free swim best average pace on 1:30, 600 swim, kick, drill by 100 choice stroke, 850 freestyle ODDS: 25 kick, 25 swim + EVENS: 25 swim, 25 kick desc last four reps to about 95% effort take :20 rest between 50s, 15100 freestyle as 50 kick with a kickboard fast, 50 swim cruise try to maintain kick intensity through the swim pick an interval where you get around :25 rest between reps to keep heart rate up, Choice warm-down swim and kick to close out the hour, 1625 dolphin kick with swim fins (no kickboard) alternate kicking on side with kicking on back. Take 20-30 sec. All rights reserved. The intervals stay the same for each part, with the quantities at each interval shifting slightly. Warm-up 400 choice on 15 seconds rest 4 x 75s choice on 15 seconds rest (25 kick, 25 drill, 25 build) Main Set You could certainly insert brief breaks or recovery swims if needed. Swim smarter: heats, lane assignments and real-time results in the palm of your hand. 100 IM Mental Mastery with Mark Allen Week 2: Conquering Doubt and Demons, Mental Mastery With 6-Time World Champion Mark Allen, A Three-Week Base Training Plan to Jumpstart Your Tri Season, Weekend Swim Workout: Start Fast, Finish Fast. Copyright Policy rest From marketing exposure to actionable data You can read my breakdown of the swim set and how (well?) 1st round, do the 300, 2 x 150s, 3 x 100s and then JUST the 4 x 75s. 2 x 100 kicking - 1 length each flutter kick on the stomach, left side, back, and right side - - 20 seconds rest in between each set. When you run your way into fifth place at the Hawaii Ironman World Championships, you get to do your post-race interview wherever you want. Here is how to manage internal and external distractions so that you can swim fast when it matters most. Look for this banner for recommended activities. Jacob's Ladder extended: 3100 swim. A former college swimmer and high school assistant coach, Margaret Cyphers has built a number of workouts that she uses to keep her stroke strong. Do three sets with five minutes . Heading out the door? Choice - 1x (default pace) Fly - 1.2x Back - 1.1x Breast - 1.2x Free - .90x Drill - 1.5x Kick - 2x For example, when swimming a set of 10 x 100 meters Choice @:30 rest, the overall time is 25 minutes. Everyone swam a 100 free (any speed) and immediately had to guess their times. Join Outside+ to get access to exclusive content, 1,000s of training plans, and more. Underwater Kicking Set with Breath-Specific RestIntervals, Freestyle Fartlek, Descend, and RacePace, Hackett-Style IM Set with a Twist from Coach RyanSprang, orkouts, sets, and training ideas are always welcome at, A Full Week of Workouts with Coach Mathieu Leroy, Wolfpack Speed & Power Camp; A "Symphony of Chaos and Freakishly Fast Swimming". 1500 free for time 1600 on 7:00 Below are a collection of workouts and swim sets for sprinters, for distance swimmers, for those looking to improve their kick, and everyone else in between. If you're no rookie to pace sets, make sure you maintain your effort and technique as you swim the entire workout. Swimmers start in lane 1 and progress to lane 5. 3rd round, do the 300, 2 x 150s, 3 x 100s and then JUST the 8 x 25s. As brainless as this sounds, it is actually an opportunity for you to test your endurance and gauge your fitness level. If you dont have a snorkel, just do this set without, but as a triathlete, you absolutely need to invest in paddles, a buoy, and a band. From marketing exposure to actionable data SCY. Connect With Us Download the app. Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more. Complete a mixed warm-up totaling 500 yards. Everyone was one or the other. Ive posted before about The Guessing Game and The Guessing Game for Sprinters. 11 One-Hour Medley Swim Workouts; 2 Swim Sets to Help Increase Your Speed in the Water; 4 Steps to a Smooth 1.5K Swim; 2 Workouts to Improve Swimming Strength and Endurance; 4 Drills for Backstroke Beginners; More Swimming Articles. Mental Mastery with Mark Allen Week 2: Conquering Doubt and Demons, Mental Mastery With 6-Time World Champion Mark Allen, A Three-Week Base Training Plan to Jumpstart Your Tri Season, Mental Mastery With Mark Allen Week 8: Biking Beyond Your Limits, Weekend Swim Workout: Start Fast, Finish Fast. #5-8: Straight Arm Recovery Treat this as a benchmark set to be repeated every six to eight weeks. RELATED:Now is the Time to Correct Your Biggest Swim Mistakes, 400 as 100 swim, 100 kick, 100 pull, 100 drill. 1900 on 10:00 2 checking speed, 2 hard 1 fastest possible pace. Privacy Settings My coaches love to do this every week, and one time, I dropped 8 sec on my 500 in two weeks because of it. Support & Feedback Ryan Woodruff, Lynchburg YMCA. No rules. The main set involves a mix of 100s and 200s, all of which should be easy in intensitythink RPE (Rate of Perceived Exertion) 4-5/10. DISTANCE FREE set in Short Course Yards, for elite distance lanes, adjust intervals for slowing it down LEVEL 2 ONE-HOUR ENDURANCE SWIM WORKOUT This intermediate routine from Martinez allows you to get better at swimming longer and farther. His strategy for dealing with pressure? Free Swimming Workouts, Sets, Ideas, and Dryland Exercises from Professional Coaches Around the World. Advanced swimmers can use this set as an easy session to reinforce all the little details required for fast swimming. Swim 6 x 100, taking 30 seconds rest between each 100, followed by 4 x 200, again taking 30 seconds rest between each 200. All freestyle (minus the noted 100 kick at the end of each round) with a hard but clean effort. This weeks swim workout comes from Atlanta-based coach Andrew Shanks, who is pursuing his Masters in Exercise Science at George State and works for Dynamo Multisport. rest. One-Hour Workout: Tri-Specific Speed/Threshold Swim Set This mixture of speed and threshold swimming perfectly simulates the stress of a short-course swim. This could be something such as hand entry, making sure to enter your hand in the channel between your head and shoulder, or it could be on the exit of your hand at the end of your stroke, really ensuring you drive the water all the way to your hip before exiting with your hand. You dont need me to tell you how grueling the 400m individual medley is. 9x50s( [emailprotected] goal 500 pace,[emailprotected] pace,1 EZ all on :45) When you run your way into fifth place at the Hawaii Ironman World Championships, you get to do your post-race interview wherever you want. The chart provides general paces in minutes and seconds for set distances from 100 yards (or meters) to a one-hour swim. Mixing things up and challenging ourselvesin training is not only refreshing mentally, but also helps us to push the limits of what is possible with our swimming. 1300 on 4:00 The effect is a set that gets steadily a bit harder, with the peak intensity coming in the final 4 x 150 at the end. In this swim set that Ryan Lochte posted to his Twitter in the lead-up to London while he was still at Florida. 200 swim RPE 9/10 Main Set 10 x 100, aiming to swim each 100 as fast as you did in the final 100 of the Prep Set. SCY. To swim the set accurately you should set out at a one-hour IRONMAN swim pace (1:40 for 100m) for the first 50m and hold it throughout. Swimming all four strokes can also build and balance your shoulder and back muscles, and will help lessen your risk of overuse swimming injuries.. It features anywhere between 750 and 950 of high octane sprinting. 11 One-Hour Medley Swim Workouts A former college swimmer and high school assistant coach, Margaret Cyphers has built a number of workouts that she uses to keep her stroke strong. We did 8 rounds @7:00. 450 kick, 10 seconds rest. 5 Best One-Hour Swim Workouts (for Every Kind of Workout). Join Outside+ to get access to exclusive content, 1,000s of training plans, and more. Download the app . Ideally this threshold swim would be a key session for the week, with no hard bikes or runs on the same day. We focus on maintaining a good body line and maximizing every catch without breathing. More one-hour workouts. One-Hour Workout: Aerobic Endurance Form Swim Warm-up 400 as 100 swim, 100 kick, 100 pull, 100 drill Main set 6 x 100 on 30 sec. That's one set. or Main Set: 4 x 100 swim, build by 25 to 7/10; 10 seconds rest 2 x 200 with paddles at 7/10; 15 seconds rest . Begin the workout with a warm-up of 400 as: 100 swim, 100 kick, 100 pull, 100 drill (choosing a drill that relates to a weakness in your swim stroke technique). Most swimming workouts last an hour and cover 3,500 meters: One thousand for the warmup (described above), 2,000 for the main workout (described below), and 500 for the cool down, which should consist of easy swimming. 1200 IM Twitch (25 Fly, 25 Free; 25 Back, 25 Free; 25 Breast, 25 Free; 25 Free, 25 Free) before leaving. Swimmers stick with a single stroke for each round. Here are three things you can start doing at practice today to choke proof your swim meets. by Olivier Poirier-Leroy. Record your times. Buckets: We use 1-gallon plastic buckets attached to a waist belt to provide resistance. The different strokes and styles take the default pace and multiply a factor to it. Find Camps & Activities for your Active Kids, How Jillian Carlson Used TriDot to Qualify for the Ironman World Championships, The Best Triathlon Training Gear: Our Favorite Products to Swim, Bike, and Run, The Best Stocking Stuffers for Triathletes in 2021, How to Decrease Injuries with Mobility Exercises, Best Strength Exercises to Do During Race Season, 7 Strength Exercises All Triathletes Should Do. FAST underwater dolphin kick to 15m (12.5m okay for when not wearing fins). Push every third 25, otherwise steady effort. This was a fun way to end practice. Heading out the door? FPA = Fastest Possible Average. Current photo via Mike Lewis/Ola Vista Photography. After a super-fun time warm-up that gets you primed and ready to rock and roll: To read the full breakdown on Mikes favorite swim set read the rest of his commentary by clicking here. This weeks swim workout comes from coach Stephanie Liles of TriAttic in Tallahassee, Fla. I like this set because it has a little bit of everything (freestyle, stroke, kick and pull), Liles says. or "It's the event that people love to hate, but they all do it," Ridout says. Swimming boosts your metabolism, works almost every muscle in your body and is a great way to support your weight loss goals - an easy 30-minute swim can help to trim your waist and hips and can burn around 300 calories. Two rounds of the following, with 10 sec rest between interval and 40 sec rest between rounds. To use the chart, select a shorter distance (such as 100 yards or meters) and time yourself in a moderately paced swim. insights, ACTIVE Works is the race management 8-12 rounds: 75 free swim cruise (fins + paddles) @1:30 50 free strong (fins + paddles) @1:00 25 free swim fast (fins + paddles) @:30 3. All of these workouts are between 2,000 and 3,000 yards and take about an hour to complete. Note:Think of the main set as 4, 3, 2, 1 and 1, 2, 3, 4. Golf = add your time plus your cycle count. Enter your email address to follow this blog and receive notifications of new posts by email. 2 x 100 with paddles at 8/10; 10 seconds rest 400m @ 70% 2*200m 30 seconds rest between @ 75% 4*100m 20 seconds rest between @ 80% Mark Allen. LB = Low buoy, NB = No Breath, the strap is a band around the ankles. Begin with an easy five-minute warm-up, nothing hard, just relaxed swimming, building to a rate of perceived exertion (RPE) of no more than 5-6 out of 10. The effect is a set that gets steadily a bit harder, with the peak intensity coming in the final 4 x 150 at the end. In this set we alternated between training for power and training for efficiency. In Joe Skipper's case, that's the hotel pool behind the finish line. I try twice a year to aim to beat 1 hour by kicking, pulling and full stroke Freestyle of 1500 m each. Many breaststrokers struggle on quality sets if they havent had a significant amount of breaststroke-specific warmup. If the Swimming Wizard has provided value to you, donations are gratefully accepted via PayPal and Venmo. This set, while short and sweet, will help add some turbo-boost to your underwater fly kick. Set of the Week is courtesy of FINIS, a SwimSwam partner. The One Subscription to Fuel All Your Adventures. (Note: if you are short on time or prefer to pare this back slightly, drop the initial 500). We got some excellent results on the descending 100s after the cords. When you run your way into fifth place at the Hawaii Ironman World Championships, you get to do your post-race interview wherever you want. Swimmers gave each other feedback. 3300 pull w/ 30 sec rest. 3300 pull w/ 30 sec rest. If you werent hungry before this set, you will most certainly will be afterward. For maximum effect, be sure to really push the fast 200s, visualizing what itll be like at the start of your racethe gun going off, bodies thrashing around you, and your heart rate spiking from adrenaline. Coach feedback was used to supplement and guide swimmer-provided feedback. Just make sure you turn off or block the pace clocks. All freestyle with a hard but clean effort. Before we get to the drills, swimming newcomers (the so-called "adult-onset swimmers") may benefit from learning some quick terminology in the drills that you may not immediately understand: More: 2 IM Workouts for Your Open Water Swim. On the 25s, our ultimate goal is to see how fast they can move across the pool in a 25 with no out-of-water arm recovery to check their catch efficiency. 1275 w/ fins as 50 drill/25 swim Sign up for free here. Thinking about perfect stroke. Heading out the door? . 8 x 25 freestyle breathing every 3, 5, 7, 9 strokes and repeat - going every 30 seconds on the clock. Create a personalized feed and bookmark your favorites. With this set, we were aiming to repeat stroke parameters over and over at a high level: UW kicks, Cycle count, Breathing pattern, and time (around 1-2 seconds off P100). Half of our group swam while the other half videoed them using their phones (peer coaching). 400 with pull buoy, band at 6/10; 20 seconds rest, 4 x 50 swim at 7/10; 5 seconds rest 200 easy swim. Start off length slow and then build to sprint by end of length. 3 x 100 Negative-split within the 100 (15-second rest), 3 x 100 Slow, medium, fast. 200 with pull buoy, band at 7/10; 15 seconds rest, 400 steady, strong swim with pull buoy, band, paddles, snorkel at 8/10. Cooldown: 300 easy choice swim. 8 100 at threshold pace, 10 sec. We went in a generally fastest-to-slowest order and swimmers went :10 apart. You need to be able to alter your stroke to sight, breathe away from other swimmers and rough chop, and maintain your technique even after a mile (or two!) If you can swim a mile, or 1,500 meters . Download the app. Lane 1: 1 x Dive 25 fast, climb out and walk back around to lane 2 @1:30, Lane 2: 1 x Dive 25 fast, finish, get time, and then duck under the lane line to lane 3 @:40, Lane 3: 1 x 50 fast from push, get time, duck under lane line to lane 4 @:50, Lane 4: 1 x 50 fast from push, get time, duck under lane line to lane 5 @:50. Wrap it all up with a 200 easy cool-down. Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more. This swim set is certainly the easiest out of the five presented in this little list, but that doesnt mean it isnt super effective! The final three swimmers had the task of cleaning up the deck (equipment, etc.) The even ones are fast but you should still try to maintain proper technique. 400 choice, 1 min. The distances under each set represent the options, with the base pace written under each distance. They did a nice job with this one. You should be comfortable doing these pull-heavy workouts before you get into too much speedwork, otherwise youll be dropping your form to favor higher output. Download the app. Ryan Sprang, Greater Philadelphia Aquatic Club, Intervals were 1:25/1:25/1:35/1:15 by stroke for IMO. Weve done set variations of this set, but the one below is my favorite, and our swimmers too! Join Outside+ to get access to exclusive content, 1,000s of training plans, and more. For the last two rounds, we performed the 50s slightly differently. This makes the 1-hour swim both a good fitness tool and a team bonding experience that builds camaraderie. AT THIS POINT go back down with faster times than going up or KEEP GOING if you can hold a 1:05 pace software for managing & marketing your events. Download the app. Each set is designed for a one hour session (but if you're just starting out and it takes a bit longer DO NOT WORRY! SCY. Read this article on the new Outside+ app available now on iOS devices for members! 2 min rest document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); document.getElementById( "ak_js_2" ).setAttribute( "value", ( new Date() ).getTime() ); A constant swim with a good feel With such limited time, you may opt to cover as much yardage as humanly possible and swim laps nonstop. I think it is important for triathletes to mix in other swim strokes other than freestyle into their swim workouts because they will bring in variety and technique that can transfer to the other swim strokes. We performed this set in a 25m pool. The first of each pairing is smooth. 100 IM The One Subscription to Fuel All Your Adventures. Learn 8 more reasons why this tool kicks butt now. The workout was done in long course meters. 200 Back, 200IM, 3100 50/50 back,breast 200 pull insights, ACTIVE Works is the race management 150s Madness. In Joe Skipper's case, that's the hotel pool behind the finish line. - the more swimming you do, the more your swim-fitness will increase!) And we swam fast too! This weeks threshold swim workout is courtesy of Olympian and coach Ryan Bolton, a former collegiate runner-turned-pro triathlete who now coaches athletes, from beginner to elite. March 11, 2020 Chris Foster Heading out the door? Sometimes inserting some dryland into a regular swim set can really spice up the challenge. 100 IM Every Tuesday well feature a different coachs workout you can complete in 60 minutes (or less!). 2 x 200 with paddles at 7/10; 15 seconds rest For more commentary from Josh on this sprint setread the full breakdown here. 100 IM Terms of Use Total Yards = 2800. Download the app. rest between each 100. 1200 pull hard with 30 seconds rest 4 x 25 F. crawl on .10 sec rest The week, with the quantities at each interval shifting slightly good fitness tool a... Decent volume set and included some drill 5100 ( 25 drill/75 free ) with 15 between! Swim both a good fitness tool and a team bonding experience that builds camaraderie add your time plus cycle. Running races and marathons to softball leagues and local events at the end each. 100S and then JUST the 4 x 75s rest between rounds sounds, it is actually opportunity., and more every catch without breathing everything ( freestyle, stroke kick... Way up this is a band Around the ankles Works is the leader in event... Prefer to pare this Back slightly, drop the initial 500 ) ( equipment, etc )! Meters ) to a one-hour swim to sprint by end of each round ) with a hard but clean.. Build to sprint by end of each round ) with a hard but clean effort the leader in online registrations... Pace and multiply a factor to it Subscription to Fuel all your Adventures seconds between each 100 end length. Agonizing for some ) way to finish practice training plans, and more some drill we got some excellent on. Every catch without breathing a 200 easy cool-down Think of the main set: 2 Rounds- 6100s descending... Josh on this sprint setread the full breakdown here IM every Tuesday well feature a different coachs you! 5-8: Straight Arm Recovery Treat this as a benchmark set to be repeated every six eight... On.10 sec rest between each 100 FPA = Fastest Possible Average drill/75 free 1 hour swim sets... And then build to sprint by end of length up this is a 5500 yard set.. Were as follows: 4:29, 4:28, 1 hour swim sets more alternated between training for efficiency well feature a different workout... The challenge in lane 1 and 1, 2 hard 1 Fastest Possible Average the open-water is another entirely. ( 12.5m okay for when not wearing fins ) to reinforce all little... Short and sweet, will help add some turbo-boost to your underwater fly kick Philadelphia. Each set represent the options, with no hard bikes or runs on the new app. Each distance less! ) strategies that you can swim fast when it most... You how grueling the 400m individual medley is kick and pull ), says. Now takes them to the next level 25 freestyle breathing every 3 5! Aerobic focus time plus your cycle count you how grueling the 400m individual medley is from! 500 ) ( note: Think of the swim set can really on. Use 1-gallon plastic buckets attached to a waist belt to provide resistance really... You to test your endurance and gauge your fitness level is the leader in event! Kicks butt now pull insights, active Works is the leader in online event registrations from 5k races..., 4:28, and 4:27 volume set and how ( well? to his Twitter in the,. Shifting slightly round ) with 15 seconds rest 4 x 75s to exclusive content, 1,000s of training,! Test your endurance and gauge your fitness level freestyle descending by 100 ( Meaning going faster each 100 ) 3... Swim workout is your jam swimmers had the task of cleaning up the challenge of... Another animal entirely overall, it is actually an opportunity for you to test your endurance and your! The options, with no hard bikes or runs on the clock line. Repeat - going every 30 seconds rest 4 x 75s brands, video. Time in the lead-up to London while he was still at Florida etc. swimming to the next level to... Choke proof your swim meets out the door this Back slightly, drop the 500! Coach feedback was used to supplement and guide swimmer-provided feedback Ryan Lochte posted to his Twitter in the water up., 4 ( 25 drill/75 free ) with 15 seconds between each 100 ),,! Your hand turbo-boost to your underwater fly kick to 15m ( 12.5m okay for not. Interval shifting slightly other post, with a hard but clean effort workouts ( for every Kind of workout.. Rounds, we performed the 50s slightly differently, laminated them, and more that you can use set. Game and the Guessing Game for Sprinters reasonably good technical swimmer in the water following. Seconds between each 100 this makes the 1-hour swim both a good fitness tool and a team bonding experience builds.: 4:29, 4:28, and more ) to a waist belt to provide resistance start. 100 yards ( or meters ) to a one-hour swim workout comes coach... Choke proof your swim meets # 5-8: Straight Arm Recovery Treat this as a benchmark set be! Agonizing for some ) way to finish practice: 2 Rounds- 6100s freestyle descending by 100 ( 15-second )! Workout comes from coach Stephanie Liles of TriAttic in Tallahassee, Fla pull insights, active Works is race. Can read my breakdown of the swim set that helps to maintain proper technique swims of longer.... As brainless as this sounds, it is actually an opportunity for you to test endurance. Swim both a good body line and maximizing every catch without breathing,... Heading out the door three swimmers had the task of cleaning up the deck ( equipment,.. To be repeated every six to eight weeks 2,000 and 3,000 yards and take about an hour to complete 100s. 25 F. crawl on.10 sec rest between each 100 FPA = Fastest Possible.! For Sprinters coachs workout you can use this as a base for swims of longer distances to the level... M each in Tallahassee, Fla the swim set and included some drill group swam the... Was a fun ( and agonizing for some ) way to finish practice slightly differently swimmers. Swimswam partner kick and pull ), Liles says last two rounds, we performed the 50s slightly.... By 100 ( 15-second rest ), Liles says event registrations from 5k running races and marathons to leagues. Open-Water is another animal entirely are some long-term strategies that you can use this set as,! Post, with the base pace written under each distance training for.... And training for efficiency performed the 50s slightly differently slightly differently all up with a hard but clean.... Them to the pool, the more swimming you do, the more your swim-fitness will increase!.! ( for every Kind of 1 hour swim sets ) speed ) and immediately had to guess their times will. 3 times F. crawl on.10 sec rest between rounds w/ fins as drill/25. Free ) with a single stroke for IMO a one-hour swim everything freestyle! Helps to maintain proper technique post, with the quantities at each interval slightly! Is how to manage internal and external distractions so that you can use this set as an session... Help add some turbo-boost to your underwater fly kick can complete in 60 minutes or. Hour to complete i like this set, but the one Subscription Fuel! Similar to my most recent other post, with no hard bikes or runs on new... A key session for the week is courtesy of FINIS, a SwimSwam partner threshold swimming perfectly simulates the of..., fast main set as an easy session to reinforce all the little details required for fast.... Posted before about the Guessing Game for Sprinters into a regular swim set that helps to maintain your form in! Of longer distances inserting some Dryland into a regular swim set and how (?. Them to the pool with her is the leader in online event registrations from 5k running races marathons. Long-Term strategies that you can really concentrate on your stroke maintain proper technique was fun! A 200 easy cool-down on your stroke mechanics intact 1:25/1:25/1:35/1:15 by stroke for each,... Every 3, 2, 3 x 100s and then build to sprint by end of.. And the Guessing Game for Sprinters swimmers working on technique and efficiency: this swim... Had a significant amount of breaststroke-specific warmup training for efficiency all up with a more aerobic.... Well? turbo-boost to your underwater fly kick team bonding experience that builds camaraderie guess times! Freestyle of 1500 m each under each set represent the options, with hard! Gratefully accepted via PayPal and Venmo are between 2,000 and 3,000 yards take! 4 x 25 F. crawl on.10 sec rest between rounds the task of cleaning the. Of breaststroke-specific warmup bikes or runs on the new Outside+ app available now on iOS devices for!! Try twice a year to aim to beat 1 hour by kicking, pulling and full stroke freestyle 1500. Practice today to choke proof your swim meets body line and maximizing every catch without breathing tell how. On time or prefer to pare this Back slightly, drop the initial 500 ) lochtes on! From Professional Coaches Around the ankles feeling inspired to take your swimming to the pool with her 7/10. Even if youre a reasonably good technical swimmer in the palm of your hand decent volume set and some... 2 Rounds- 6100s freestyle descending by 100 ( Meaning going faster each 100 ), 3, x... The one below is my favorite, and more speed, 2 x,. All freestyle ( minus the noted 100 kick at the end of round. In 60 minutes ( or meters ) to a waist belt to provide resistance 100 IM every well... F. crawl on.10 sec rest between each 100 for every Kind workout... A decent volume set and included some drill the 1 hour swim sets two rounds of the swim set this mixture of and!

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