Swimming Workouts

  • Posted by a hidden member.
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    Jul 19, 2007 7:57 PM GMT
    While reading the swimming forum threads it occurred to me that quite a few swimmers are not on a team. So I thought it might be a good idea to start a forum for people to post workouts.

    Also, if anyone is going to USMS Long Course Nationals in The Woodlands, TX next month send me an e-mail. I'd love to meet you in person.

    This is a workout my team did recently. It's for a 25 meter pool, so subtract 5 seconds per 50 if you are in a yard pool.

    For those unfamiliar with the lingo, "RI" means rest interval, "descend" means each rep gets a little faster, "negative split" means the second half is faster than the first, and "DPS" means to work on maximizing distance per stroke.


    400 swim, 4x100 pull descend @:15 RI, 200 kick

    Main set

    3x200 @3:30 - steady pace
    3x150 @2:45 - 100 moderate, 50 strong & negative split
    3x100 @2:00 - 75 moderate, 25 fast
    50 easy


    12x25 kick, descend each 4 to strong

    10x50 IM (12.5 of each stroke) @1:10 - descend 1-5 & 6-10, #5 & 10 are fast DPS

    100 cool

    Have a great workout!
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    Jul 20, 2007 12:14 AM GMT
    One question about how you do the IM's. Do you do the standard fly/back/breast/free or a different way. Beacuse it seems to switch between fly and breast, and back and free would be easier than fly to back and breast to free.
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    Jul 20, 2007 1:12 AM GMT
    I am a swimmer. I swim lap , 30 minute a days, I can go longer but, it got kinda boring, u know just swimming back and forth just looking at the bottom of the pool. Any suggestion to keep it exciting. Maybe a waterproof walkman. Please share..
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    Jul 20, 2007 11:01 AM GMT
    Wetboypdx, this i a GREAT idea, Being a triathlete, swim sessions are usually solitary over here, because everyone is at different levels (tho i am major impressed and inspired by people i meet who didn't know how to swim before starting Tri and are now contenters, some in the space of a year)

    I have a few main sets that i've done that i've found great for training.

    3x800m at a moderate pace. (seems boring and monotanous, but it gets you in the mindframe for those long sea swims and races.) Concentrate on breathing and technique to stave of the boredom, great for ironing out kinks in your stoke.

    Pyramid set 100m 200m 300m 400m 500m 400m 300m 200m 100m 20s RI. (best done with a buddy to play chase with.)

    8x200m (1st 100m Flat out Sprint 2nd 100m recovery) 20s RI This one will push you close to the edge of sanity, very painful.

    Warm ups usually 300m with an additional drill set of 300m

    Cool down 100m.

    Kick set thrown in at the end if you can manage it.

    Any other sets from people would be greatly apprecated as i'm always looking for diversity in my sets
  • Posted by a hidden member.
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    Jul 20, 2007 8:45 PM GMT
    Wrerick - we did normal IM order, but there's no reason you couldn't mix it up - reverse IM's are particularly challenging. Sometimes we do 75 IM's where we rotate the lead stroke (fly/back/breast, back/breast/free, etc.)

    Zachariazol - Do they make waterproof Walkmans? They make waterproof HR monitors, so I wouldn't be surprised.

    For me variety of workouts keeps it interesting. Try throwing in different strokes besides freestyle - I'll even do double arm or elementary backstroke, and once we raced sidestroke. Or challenge yourself to go as far as you can without breathing, both underwater and on the surface. And there are a lot of drills you could do to both improve your stroke and break up the monotony of lap swimming.

    I'll come up with some of my favoritedrills in a subsequent post. Meanwhile I hope others will add some of theirs.

    Surfwarrior - those are some great main sets. I especially like to do pyramids, sometimes mixing in IM, kick, and pull sets. You might try reversing the 200s sometime (first 100 moderate, second flat out).

    We have a number of tris on our team, and I agree that watching them improve is awesome! My coach's favorite swimmers are beginners.

    Happy swimming!
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    Jul 20, 2007 10:59 PM GMT
    I just read in today's Oregonian newspaper that several companies make waterproof covers for iPods. The cost $40-$80. The companies mentioned are OtterBox and H2O Audio. It also mentions that Olympic swimmer Peter Vanderkaay uses one around the pool, but not while swimming because it's too heavy and the pool has underwater speakers.
  • UStriathlete

    Posts: 320

    Jul 20, 2007 11:34 PM GMT
    Lanes make an mp3 player.

    I swim for UCSD masters. racing the regional LCM championship in mission viejo august 3...1500.

    and i coach a master's workout on monday's in carmel mtn ranch.

    go to swim2000.com, they have workouts made up for all levels.
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    Jul 21, 2007 12:20 AM GMT
    I swim competitively and I'm a coach for West Hollywood Aquatics. Here's a practice I gave this week for our morning swimmers. It's 1:15 and 4350 yards. The 3 sets of intervals are for the fast/medium/slow lanes. There are directions on the bottom as to what the slow and medium lanes should cut out if they want to keep it under 1:15. I hope the formatting works when I post this...

    700 warm up – middle 100 kick

    5 rounds of 2 x 75 – odd rounds free / even rounds stroke
    1. 50 drill/25 swim @ 1:15 / 1:25 / 1:35
    2. 50 kick/25 swim @ 1:30 / 1:35 / 1:45

    Twice through:
    100 free @ 1:20 / 1:30 / 1:45
    200 free @ 2:40 / 3:00 / 3:30
    100 free @ 1:30 / 1:40 / 1:55

    50 stroke @ :50 / :55 / 1:00
    100 stroke @ 1:40 / 1:50 / 2:00
    50 stroke @ :50 / :55 / 1:00

    200 free @ 2:40 / 3:00 / 3:30
    100 free @ 1:20 / 1:30 / 1:50
    200 free @ 3:00 / 3:20 / 3:50

    100 stroke @ 1:40 / 1:50 / 2:00
    50 stroke @ :50 / 1:00 / 1:00
    100 stroke @ 1:40 / 1:50 / 2:00

    Medium lane – cut out last round of stroke (100/50/100)
    Slow lane – cut out FIRST half of round 2 (100/200/100 free/50/100/100 stroke)

    200 warm down
    1:15/4350 yards
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    Jul 24, 2007 12:41 AM GMT
    That's a great workout iSwim. I will definitely try it - might have to do the medium sendoffs with breaststroke though. It's nice to get some input from a coach.

    Another online source for workouts of all types is Swimming World Magazine:

    http://www.swimmingworldmagazine.com and click on "Tools".

    Here's a long course set my team did yesterday:

    400 swim, 200 no-board kick, 6x50 pull @1:10 descend 1-3, 4-6 to strong

    8x150 @3:30 - 100 moderate free, :10 RI, 50 choice build to all out

    4x200 pull @4:00 - alternate regular stroke/finger drag by 50's (finger drag means keep your elbows high and drag your fingertips through the water)

    10x50 @1:10 - 6-cycle fast breakout, then ez free to the wall (6-cycle means 6 strokes of breast or fly and 12 strokes of free or back)

    At lease 100 cool down
    =3500 meters
  • UStriathlete

    Posts: 320

    Jul 24, 2007 1:21 AM GMT
    here's freestyle set from ucsd this morning

    Long Course Meters
    warm up
    5x 50 base +10sec
    5x100 descend on base
    5x 50 on base

    Main Set-no breaks
    6x 300

    1- 5 sec break at 150 negative split
    3- 3x100 descend on base
    1- same as #1

    300 swim on base

    warm down
    50 kick, 50 stroke, 50 swim 6x through.

    you swim 20-30% more swimming LCM than SCY/SCM

    website www.goswim.tv as workouts too!
  • Posted by a hidden member.
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    Jul 24, 2007 3:28 AM GMT
    does one get an explanation of all these terms and abbreviations if one joins a masters group? i am sorry, i just can follow it unless someone explains it to me in the pool.

    i would like to join a masters group but it seems like everyone there already knows what these terms mean and they swim at a reasonable level.

  • UStriathlete

    Posts: 320

    Jul 24, 2007 4:27 AM GMT

    Just GO! the master coach will explain it all to you. I know that's what I do with my newbies!

    you've been yammering for ahwile. Call the coach before you go and let him know your issues.

    no excues... honestly, we all started where you are at one time.

    just GO! you'll be happy you did :-)
  • Posted by a hidden member.
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    Jul 27, 2007 3:25 PM GMT
    Leaozinho - have you taken the plunge into the world of Masters swimming yet? We really are a friendly lot and will take the time to explain and demonstrate anything you don't understand. Newbies are my coach's favorite swimmers. Go to www.usms.org to find a Masters team, or www.tnya.org for New York's gay team.

    Here's a challenging breaststroke workout. Times are for 25 yards, so add 5 secs per 50 for a 25-meter pool and 10 for a 50-meter.

    200 swim, 200 kick, 200 pull

    8x25 @1:00 - underwater breast kick, long & relaxed, no breath if you can

    400 @7:30 - breast kick
    400 @6:30 - 75 free pull, 25 breast pull
    400 @7:30 - breast kick
    400 @6:30 - 25 breast swim, 25 free swim
    400 @7:30 - breast kick
    4x100 @1:45 - breast swim, descend to fast while maintaining good form

    200 cool down
    =3400 yards
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    Sep 11, 2007 10:06 AM GMT

    I would like some input on my schedule, which I've been swimming now for quite a while.
    I swim on my own in a 25 mtr pool.
    Duration 50 minutes.
    Unfortunately I've not been able to find a team that can accomodate my desired training hours.

    3 x 200 mtr

    main part:
    2000 mtr (or 30 minutes)

    cool down:
    200 mtr
  • Posted by a hidden member.
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    Nov 21, 2007 4:58 PM GMT
    Yay for pre-collegiate swimming!

    400 swim, im kick, im drill, pull

    12 x 100 free [skull, kick, drill DPS] @ 1:45

    6 x 50 back [kick, swim] @ :55

    Main: all free
    100 @ 1:00
    300 @ 4:00 (*)
    200 @ 2:00
    300 @ 3:00
    400 @ 4:10
    500 @ 5:20
    600 @ 6:30
    700 @ 7:30
    800 @ 8:30

    500 Easy, recover

    16 x 50 kick [4 of each stroke] @ :50

    400 cool down.

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    Dec 29, 2007 3:12 AM GMT
    I swim a mile three times a week. I love it. The routine I do is:

    warm up: 100 yds breast stroke

    25 butterfly, 100 freestyle, 25 butterfly
    25 backstroke, 100 freestyle, 25 backstroke
    25 breaststroke, 100 freestyle, 25 backstroke

    then with paddles on my hands
    25 right side butterfly, 25 left side butterfly
    25 right side butterfly until halfway then full butterfly
    25 left side butterfly until halfway then full butterfly
    50 yards butterfly

    Continue with paddel: backstroke, breast stroke, freestyle

    50 yards 5 types of kicks

    50 yard sprints: butterfly and freestyle with warm down breast stroke between.

    That's what I have time for.

    Today because I had more time I went to lift weights for 30 min.

    It felt great!

    I like that breathing exercise that someone described in an earlier post.

  • Posted by a hidden member.
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    Jan 09, 2008 3:44 AM GMT
    8 year swim coach year...feel free to message me if you want some work outs, no matter what your level.