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Swim workouts

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girlsrun
girlsrun Posts: 61
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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

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  • tri10806
    tri10806 Posts: 192 Member
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    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
    girlsrun Posts: 61
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    Thank you so much!! This will be great
  • shaunwewege
    shaunwewege Posts: 14 Member
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    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
    scott091501 Posts: 1,260 Member
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    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
    khlesnick Posts: 20 Member
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    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!

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