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Swim Workouts
CREATED: 03/30/09 by chad0022 REPLIES: 72
chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 332
Swim Workouts
POSTED: 3/30/09 3:39 PM

Hi

We will be posting Mon/Wed swims here. Those going to CUA, copies of the workouts will be provided for each lane.

Please keep this thread for swim workouts only. If you are looking for a swim partner, check out the Swim forum.

We are also building a "library" of swim workouts. Check the Regularly Scheduled Swims page in a few weeks for more workout ideas!

Happy swimming!

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 332
RE: Swim Workouts
POSTED: 3/30/09 3:45 PM

3/30/09

Group 1
Set Description
Warm-up
300 100 free: 100 pull: 100 choice
2 x 150 50 swim: 50 drill: 50 swim - 20 sec rest
Main Set - About 30 sec rest between each
600 Straight
500 200 swim, 100 kick, 200 pull
400 4 x 100 hard
300 200 swim, 100 pull
200 4 x 50 hard
100 100 swim
200 200 IM
Cool Down
300 300 easy
Total - 3200


Group 2
Set Description
Warm-up
300 300 free: 100 pull: 100 choice
1 x 150 50 swim: 50 drill: 50 swim - 20 sec rest
Main Set - About 30 sec rest between each
500 Straight
400 200 swim, 100 kick, 100 pull
300 3 x 100 hard
200 100 swim, 100 pull
100 2 x 50 hard
100 100 swim
100 100 IM
Cool Down
250 250 easy
Total - 2400


Group 3
Set Description
Warm-up
300 300 free: 100 pull: 100 choice
1 x 150 50 swim: 50 drill: 50 swim - 20 sec rest
Main Set - About 30 sec rest between each
400 Straight
300 100 swim, 100 kick, 100 pull
200 2 x 100 hard
200 100 swim, 100 pull
100 2 x 50 hard
100 100 IM
Cool Down
200 200 easy
Total - 1950

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 332
RE: Swim Workouts
POSTED: 4/01/09 10:40 AM

Thanks to Hugh for this workout!

Group 1
Warm up
400 – swim, kick, pull, swim
Drill
8 x 50 – 25 drill (bilateral breathing), 25swim
Main Set
8 x 125 – Free :30 sec. rest, Pull the first half of reps
200 easy
8 x 75 – Free :20-25 sec. rest
100 easy
10 x 25s – Bilateral breathing every five strokes focus on breathe control
Check Off Challenge**
50 backstroke – Time yourself
Kick Set
300 choice – Use of fins is optional; kick from the hips
Cool Down
200
Total - 3,450

Group 2
Warm up
300 – swim, kick, pull
Drill
6 x 50 – 25 drill (bilateral breathing), 25swim
Main Set
6 x 125 – Free :30 sec. rest, Pull the first half of reps
100 easy
6 x 75 – Free :20-25 sec. rest
100 easy
8 x 25s – Bilateral breathing every five strokes focus on breathe control
Check Off Challenge**
50 backstroke – Time yourself
Kick Set
200 choice – Use of fins is optional; kick from the hips
Cool down
200
Total – 2,600

Group 3
Warm up
300 – swim, kick, pull, swim
Drill
6 x 50 – 25 drill (bilateral breathing), 25swim
Main Set
4 x 125 – Free :30 sec. rest, Pull the first half of reps
100 easy
4 x 75 – Free :20-25 sec. rest
100 easy
6 x 25s – Bilateral breathing every five strokes focus on breathe control
Check Off Challenge**
50 backstroke – Time yourself
Kick Set
200 choice – Use of fins is optional; kick from the hips
Cool Down
200
Total – 2,150

**The Check-off Challenge is optional. This is part of the USMS. It is not added in the total distance.

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 332
4/14 Swim Workout
POSTED: 4/14/09 9:32 AM

Workout: Distance per stroke from Hugh

Group A
Warm up
400 - Swim/drill/pull/swim
Drill set
8 x 50 - Drill: stroke, hold arm extended for a 3 count (or 6-beat kick), then pull
Main Set
6 x 100 DPS 15 sec. rest. DPS= distance per stroke. As you pull make sure you push your hand all the way through to touch your thigh
6 x 100 (15 sec) – or set your own interval
Kick Set
4 x 100 - Fins optional, but encouraged; always kick from the hips
Final Set
8 x 50 Fast; fins may be used
Cool down
200 Easy
Total – 3000

Group B
Warm up
300 - Swim/drill/pull
Drill set
6 x 50 - Drill: stroke, hold arm extended for a 3 count (or 6-beat kick), then pull
Main Set
5 x 100 DPS 15 sec. rest. DPS= distance per stroke. As you pull make sure you push your hand all the way through to touch your thigh
5 x 100 (15 sec) – or set your own interval
Kick Set
3 x 100 - Fins optional, but encouraged; always kick from the hips
Final Set
6 x 50 Fast; fins may be used
Cool down
200 Easy
Total – 2400

Group 3
Warm up
300 - Swim/drill/pull
Drill set
4 x 50 - Drill: stroke, hold arm extended for a 3 count (or 6-beat kick), then pull
Main Set
4 x 100 DPS 15 sec. rest. DPS= distance per stroke. As you pull make sure you push your hand all the way through to touch your thigh
4 x 100 (15 sec) – or set your own interval
Kick Set
2 x 100 - Fins optional, but encouraged; always kick from the hips
Final Set
4 x 50 Fast; fins may be used
Cool down
200 Easy
Total – 1900

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1047
RE: Swim Workouts
POSTED: 4/14/09 3:06 PM

Amy, thanks for posting. I prefer not to post the workouts as some may choose not to show up. It reminded me of coaching when the students would ask me individually what we were doing before I could tell the whole team.

bcfrank's ravatar bcfrank    JOINED: 3/23/09    POSTS: 950
RE: Swim Workouts
POSTED: 4/14/09 3:38 PM

I like seeing workouts posted. :)

I don't show up to the clinics and swim sessions, but I do my own swim workouts and like having ideas for how to modify the workout that I currently do. New drills, new sets, new ideas for intervals are always very helpful to me. So I say keep 'em coming. :)

I'd like to see someone post an ~5000 yard workout at some point. I've adapted a shorter one to make that distance, but could use some variation. I don't do a long swim workout often, maybe once or twice a month on the weekend, but it would be nice to include some other ideas.

guinness    JOINED: 2/28/09    POSTS: 64
RE: Swim Workouts
POSTED: 4/14/09 3:42 PM

Thanks to Amanda and Hugh for doing this. I second Bryan's post - I like seeing the workouts posted as well since I swim on my own on Friday (masters doesn't start early enough for me to get to work, unfortunately), and it's nice to have some different options for workouts besides my plan. (And I can't get to Catholic for swims from Gaithersburg in a reasonable amount of time.) Thanks again!
Anathea

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1047
RE: Swim Workouts
POSTED: 4/14/09 3:58 PM

Bryan, you're on! I've got a few 5k workouts, plus an 8k and 10k if you wish.

bcfrank's ravatar bcfrank    JOINED: 3/23/09    POSTS: 950
RE: Swim Workouts
POSTED: 4/14/09 10:50 PM

The 8k and the 10k workouts are a BIT excessive. I haven't done a 10k workout since high school MANY MANY years ago. I'll stick with the 5k option, thank you very much! :)

karlaj's ravatar karlaj    JOINED: 2/28/09    POSTS: 201
RE: Swim Workouts
POSTED: 4/15/09 8:58 AM

Keep posting the workouts! I like borrowing workout ideas too.
Hugh - I'm also interested in the 5k workouts, so thanks!

10k sounds excessive until you do it...then you're quite sure it's excessive and vow not to do it again until next year's club challenge.

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 332
Swim workouts to be posted
POSTED: 4/20/09 10:56 AM

Okay, I will continue to post the swims, mainly because Hugh doesn't know my name :-) Ha ha ha ha!!!!!

I am posting them so people can have an idea of workouts to do at pools other than CUA. Also, just as and FYI, I am working on a "library" of workouts to post on under the Training page. There will be 2 excel spread sheets. One for 1000-3000 yds and one 3000+. So Brian, that is where you will find your larger workout sets.

I also talked to Hugh about the run workouts and they will be posted as well.

Thanks!
AMANDA :-)

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 332
4/20 swim workout
POSTED: 4/20/09 11:02 AM

Group 1

Warm-up
3 x 200 Swim, Kick, Pull
Main Set - 12 x 200 done as the following
3 x 200 Swim - Breathing every 3th stroke 20 sec rest
3 x 200 Pull - Breathing every 5th stroke 20 sec rest
3 x 200 Descending; 1st 200 easy, 10s rest; 2nd 200 mod-hard, 20s rest; 3rd 200 hard, 30s rest
3 x 200 Building: Build each 50 to mod-hard, 30 sec rest
Cool Down
200 easy
Total - 3200

Group 2
Warm-up
3 x 150 Swim, Kick, Pull
Main Set - 12 x 150 done as the following
3 x 150 Swim - Breathing every 3th stroke 20 sec rest
3 x 150 Pull - Breathing every 5th stroke 20 sec rest
3 x 150 Descending; 1st 150 easy, 10s rest; 2nd 150 mod-hard, 20s rest; 3rd 150 hard, 30s rest
3 x 150 Building: Build each 50 to mod-hard, 30 sec rest
Cool Down
200 easy
Total - 2450

Group 3
Warm-up
3 x 150 Swim, Kick, Pull
Main Set
3 x 150 Swim - Breathing every 3th stroke 20 sec rest
3 x 100 Pull - Breathing every 5th stroke 20 sec rest
3 x 150 Descending; 1st 150 easy, 10s rest; 2nd 150 mod-hard, 20s rest; 3rd 150 hard, 30s rest
3 x 100 Building: Build each 25 to mod-hard, 30 sec rest
Cool Down
200 easy
Total - 2000

dsgrunning's ravatar dsgrunning    JOINED: 2/28/09    POSTS: 1293
RE: Swim Workouts
POSTED: 4/20/09 11:20 AM

About freaken time that there is a swim workout for all of the vertical swimmers in the club. It takes me like 4 hours to do you those 3000 meters+ swim sessions that you have been posting. Drinking chlorine for 4 hours is how I came into this predictiment in the first place.

Do you know what it's like to have all the lifeguards stare at you as you are keeping them from their American Idol time ? I'm pretty sure that if I were to drown that they would take pictures and leave me as is.

Workout #3 ... I'm sooo in :) I don't supposed that there will be a workout #4 next week ? I don't want to go hard all the time.

Tuan

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 332
RE: Swim Workouts
POSTED: 4/20/09 11:25 AM

Tuan, I will make a special workout for you. It's the "President Joe special"

10 * 100

Enjoy!

(but I know you can do 2000 EASY!!)

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1047
RE: Swim Workouts
POSTED: 4/21/09 11:44 PM

This is the CUA workout for April 22nd.

Group 1

Warm up: 400 half swim/pull
Pre-set: 4 x 100s drill 50/swim 50
Drill today is the finger tip drag drill.
Maintain a bent elbow during stroke recovery
Main set: 4 x 50s + 150 easy
Do this at the fastest pace you can hold
w/ :15 rest (repeat this set four times)
Test* 100 fast - timed + 100 easy
Kick set 400 kick + 100 easy swim; may use fins
Final set 12 x 25s sets of 3 (2 moderate/1 fast)
Cool down 200
Total 3400

Group 2

Warm up 300 half swim/pull
Pre-set 3 x 100s drill 50/swim 50
Use finger tip drag drill.
Maintain a bent elbow during stroke recovery
Main set 3 x 50s fast + 100 easy
Do this at the fastest pace you can hold
w/ :15 rest
Test set* 100 fast for time + 100 easy
Kick set 300 kick + 100 easy swim
Final set 9 x 25s sets of 3 (2 mod./1 fast)
Cool down 200
Total 2,625

Group 3

Warm up 300 half swim/pull
Pre-set 3 x 100s drill 50/swim 50
Drill is finger tip drag. Maintain a high elbow
during stroke recovery
Main set 2 x 50s + 100 easy
Swim the 50s at the fastest pace you can hold
Test set* 100 fast for time + 100 easy
Kick set 200 + 100 easy swim
Final set 6 x 25s sets of 3 (2 mod/1 fast)
Cool down 200
Total 2,025

Note that the Test 100 swim may be used for the USMS Check-off Challenge

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 332
4/27/09 swim
POSTED: 4/27/09 12:31 PM

Group 1
Warm-up
3 x 200 - 200 free, 200 pull, 200 kick
Drill
8 x 50 - 25 Drill down, 25 Free coming back - 15 SR
Main Set
2 x (4 - 200's) - First 200 – IM; (if can't do fly - 1 arm fly or free/bk/br/free); Second 200 - Pull Free; Third 200 - Kick (at least 50 kick on back); Fourth 200 – Free; 20 SR between each 200
8 x 50 - HARD!! 30 sec rest
Cool down
200 - Easy free
Total - 3200


Group 2
Warm-up
3 x 200 - 200 free, 200 pull, 200 kick
Drill
6 x 50 – 25 Drill Down, 25 Free coming back w/10 SR
Main Set
2 x (4 - 150's) - First 150 - 50 Bk, 50 Br, 50free; Second 150 - Pull Free; Third 150 - Kick (at least 50 kick on back); Fourth 150 – Free; 20 SR between each 150
6 x 50 - HARD!! 30 sec rest
Cool down
200 - Easy free
Total 2600


Group 3
Warm-up
200 - Easy free
2 x 100 - 100 Pull, 100 Kick
Drill
4 x 50 – 25 Drill Down, 25 Free coming back w/10 SR
Main Set
2 x (4 - 100's) - First 100 - 50 back, 50 free; Second 100 - Pull Free; Third 100 - Kick; Fourth 100 – Free;
20 SR between each 100
6 x 50 - HARD!! 30 sec rest
Cool down
200 - Easy free
Total 1900

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1047
RE: Swim Workouts
POSTED: 4/29/09 5:41 PM

Swim workout -4/29 (sorry it's late)

Group C
warm up 300 150 swim/150 pull
drill set 10 x 50s #1-4 25 drill/swim
#5-7 build
#8-10 swim

Main set: 2 x 200s :30 rest
1 x 100 10 secs. faster
2 x 100 :20 rest
1 x 100 5 secs. faster
100 easy

Kick set: 4 x 50s #1,3 fast
#2,4 easy

*Check off challenge 100 timed free

Cool down 100 easy
Total 2,100

Group B

warm up: 300 150 swim/150 pull

Drill set: 12 x 50s #1-4 25 drill/25 swim
#5-8 Build
#9-12 Swim

Main set: 2 x 200 :20 rest
2 x 200 10 secs. faster
2 x 100 :15 secs rest
2 x 100 :10 rest
100 easy

Kick set 6 x 50s #1,3,5 fast
# 2,4,6 easy

*Check-off challenge 100 timed Free or IM
Cool down 200 easy
Total = 2,700

Group A

warm up: 400 200 swim/200 pull

Drill set: 15 x 50s # 1-5 25 drill/25 swim
#6-10 Build
#11-15 Swim

Main set: 3 x 200 :20 rest
2 x 200 10 secs. faster
3 x 100 :15 rest
2 x 100 :10 rest
100 easy

Kick set: 8 x 50s odds fast
evens easy

*Check-off challenge 100 timed free or IM
Cool down 200
Total = 3,250

***Check-off challenge is through USMS

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1047
RE: Swim Workouts
POSTED: 5/04/09 5:23 PM

This is our workout for 5/04 at CUA. I call this the 79th B-day workout in honor of my father's birthday today.
***Note to all NTPers. On Wednesday at CUA, I will be available to assist with stroke technique. -Hugh

GROUP C
Warm up: 200 swim/100 pull

Pre-set: 6 x 50s #1 + 6 count strokes
#2 + 3 stroke, kick six count, stroke
#4 + 5 swim
*concentrate on long, stretched out strokes

Main set: 1 x 200 on 4:00 may adjust intervals
2 x 100 on 2:30
4 x 50 on 1:30

Pull set: 4 x 100 *think about shoulder rotation
Kick set: 200 25 hard/25 easy
Cool down: 100 easy
Total 1,900

GROUP B
Warm up: 200 swim/100 pull

Drill set: 4 x 100s #1 + 2 50 drill/50 swim
*drill is stroke,kick six count, stroke
#3 + 4 50 swim/50 drill
*drill is stroke count for last 50
STRETCH IT OUT!

Main set: 1 x 300 on 5:00 may adjust intervals
2 x 200 on 3:30
3 x 100 on 2:00
4 x 50 on 1:00

Pull set: 4 x 100
Kick set: 200 25 hard/25 easy
Cool down 200 easy
Total = 2,700

GROUP A
Warm up: 200 swim/100 drill/100 choice

Pre-set: 4 x 125 IMs
#1 50 FLY,25 back,25 breast,25 free
#2 25 fly,50 BACK, 25 breast, 25 free
#3 25 fly, 25 back, 50 BREAST, 25 free
#4 25 fly, 25 back, 25 breast, 50 FREE

Main set: 400 free on 6:00 may adjust intervals
2 x 300 on 4:30
3 x 200 on 3:00
4 x 100 on 1:30

Pull set: 5 x 100s
Cool down: 200 easy
Total = 3,600

jennyl    JOINED: 2/28/09    POSTS: 40
RE: Swim Workouts
POSTED: 5/05/09 7:04 PM

Just checking to see if anyone will be swimming tomorrow-- since there is a happy hour! I didn't make it to swim at all last week, or on Monday so I definitely plan on it tomorrow, as long as I am not the only person there :)

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1047
RE: Swim Workouts
POSTED: 5/06/09 11:22 AM

I will definitely be there, but I plan to help out some NTPers with stroke instruction. Can't go to HH since I got roped into going to one after work yesterday. Man, the 5th of May is a killer.

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