Swim Workout Installment #1

Here are some workouts that run from 2400-2800 yards. The pace is geared towards somebody training to go a 23:00 minute 1500 K in an Olympic (1:25 min/100 yards). My suggestion is to figure out what pace is best for you using the calculators I’ve provided and then adjust the workouts from there. If you can’t figure it out yourself send me a message and I can help you out….you will owe me lunch :0) Let me know if there are requests for any other types of workouts. The reason I am posting these is because I am constantly running into triathletes that swim boring workouts. Unless you are lucky enough to have La Jolla Cove as your pool swimming 1-2 miles straight through is not fun. Swimming is an incredible sport and I was rarely bored in the pool because I actually enjoyed my workouts. I want this for people.

***Please note***
*None of these workouts include drill or kick sets. If you want to improve your stroke you need to incorporate sets that actually work on your stroke!
*Please set a pace that works for you! Even if 23:00 is a realistic time for the 1.5K you will have a difficult time with some of these sets. Get your heart rate up but don’t kill yourself otherwise you will get discouraged. Keep in mind that it takes a decent amount of time building a strong swimming base.

Swimming calculator- http://www.chicagotriclub.com/pacecalc.aspx

Triathlon calculator- http://www.bx3.com/phil/tri/tricalc.asp

Workout #1

Warm Up
100 easy
200 build (each 50 faster)
100 easy

Main Set
6 x 50’s @ :55
5 x 50’s @ :50
4 x 50’s @ :45
3 x 50’s @ :40
Easy 200
4 x 100’s @ 1:50
3 x 100’s @ 1:45
2 x 100’s @ 1:40
1 x 100 for time

Easy 200 Total: 2700

Workout #2

Warm Up
300 easy

Main Set
4 x 100’s @ 1:50
1 x 400 @ 6:00
4 x 100’s @ 1:45
1 x 400 @ 6:00
4 x 100’s @ 1:40
1 x 400 @ 6:00

Easy 100 Total: 2800

Workout #3

Warm Up
300 easy

Main Set
15 x 100’s @ 1:45
(2 x 100’s holding 1:30, 1 x 100 easy repeat 5 times)
Easy 200
500 for time (Goal = 7:00 and eventually 6:30, record this time and improve each time you do this workout)

Easy 200 Total: 2700

Workout #4

Warm Up
6 x 100’s @ 2:00
(2 easy, 2 faster, 3 fast)

Main Set
1500* for time (Goal = 23:00 and eventually 22:00, record this time and improve each time you do this workout)
*60 lengths

4 x 100’s @ 2:00 easy Total: 2600

Workout #5

Warm Up
Easy 300

Main Set
3 x 200’s @ 3:10
3 x 200’s @ 3:05
3 x 200’s @ 3:00
2 x 200’s @ 2:55
Rest for 1:00 or easy 100
200 for time

100 easy Total: 2800

Workout #6

Warm Up
Easy 200

Main Set
1 x 100 @ 1:45
1 x 200 @ 3:30
1 x 300 @ 5:00
1 x 400 @ 6:45
1 x 500 @ 7:30
Rest 1:00 or easy 100
4 x 250 @ 4:30

100 easy Total: 2800

Workout #7

Warm Up
3 x 100s @ 2:00

Main Set
5 x 400 @ 6:45, eventually 6:30
(1-moderate, 2-faster, 3-fast, 4-easy, 5-for time, Goal = 5:45, eventually 5:30)

200 easy Total: 2500

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