Swim workouts

girlsrun

I have a handful of swim workouts I keep in a zip-lock bag that I take poolside. I'm getting bored with them. I hope some of you might share your swim workouts.

One of my favorites:

300 Warm up
8x25 pick ups (rest 10sec)
6x50 around the world (I use the clock and leave on the 12, then the 10, then the 8, then 6... Until I hit the 12 again)
3x200 (rest 20sec)
10x25 kick
300 cool down

tri10806

I know a few people use the masters and triathlon swimming workouts by Sara McLarty. She's a former pro triathlete and now a coach. She posts 3 new workouts each week and all of the old workouts are listed too. I'm glad you asked the question. I just went to post the link for you and the website had been moved recently. I was able to find it on another triathlon message board. Good luck!

http://www.mastersswimworkoutsbysaramclarty.blogspot.com/

girlsrun

Thank you so much!! This will be great

shaunwewege

I do pyramid sets:

1x100
1x200
1x300
1x400
1x300
1x200
1x100

You can change intensity by decreasing or increasing recovery between sets or add variety by changing strokes or using kickboards, paddles etc.

scott091501

Easy Pyramid Set:

Warm up: 2 x 50 Free, 2 x 50 Kick, 2 x 50 Pull, 2 x Free (all done at easy pace with 15" rest between intervals)

Main set: 50 - 100 -150 - 200 - 250 - 200 - 150 -100 -50 (all done at moderate pace with 15" rest between intervals)

Cool down : 1 x 200 Kick



Aerobic Paddle Set:
Twice through:

1 x 500 with pull buoy
1 x 500 with pull buoy and paddles
1 x 500 swim (freestyle)


200/400s
1 x 800 Easy Warm Up

2 x (400 Swim, 300 Pull, 200 Swim, 100 Kick)

200s and 400s should be done at 1:38/100 pace.

1 x 200 Easy Cool Down

khlesnick

NTC Masters Swim posts workouts online 3 days a week. Each day there are 3 distance options ranging from about 2000 - 6000 yds. I usually just print out the most recent one on my swim days to keep things from getting boring!