Swimming

Growing up a competitive swimmer, I'm no stranger to swim workouts and the what it takes to become a better/faster swimmer. Those who never swum competitively or are new to swimming, often don't see or understand that just swimming for 30min or 1hr is good enough. Sure, swimming 500-1650yds great for pacing but it won't make you any faster anytime soon. The list of excuses from non-swimmers could go on and on ("no walls in triathlons, so why flip turn?" to "the chlorine makes me itchy"). Seriously. I'm no expert in running so correct me if I'm wrong, but don't you have to do some interval training to become a faster runner?

What is interval training? 

A workout routine which alternates a high intensity effort followed by a low intensity one. For example, 10x100 on 2:00. Say you swim the 100 on 1:35, you rest till the clock hits 2:00. 

Why add intervals into your swim workout? 

1. Improve your cardiovascular system

2. Gain strength

3. Builds endurance

Here are a few swim workout descriptions:

Warm-Up Set (WU)

Basically a easy swim, at a easy pace, just enough to get the blood flowing but not your heart rate up. 

Drill Set (DS)

Technique drills to improve swimming. Better technique = efficient/faster swimming. 

Main Set

Like the title says, this is the main part of the swim workout, there are six types of main set: base intervals, swim time trials, speed intervals, lactate intervals, threshold intervals, and fartlek intervals. 

Base Intervals (BI)

Freestyle swim intervals performed at moderate intensity and separated by short recoveries (ex. 6x100 with 5 seconds rest). BI's improve aerobic fitness, endurance, and efficiency.

Swim Time Trials (STT)

Swim a give distance at race pace. The main purpose is to help prepare you for race day and to guage your current swim performance level. This can be done at the pool or at a open water swim location.

Speed Intervals (SI)

Short intervals swum at speed intensity for the whole set. SI's will increase your maximum swim speed, your efficiency, and your ability to quickly recover from hard swimming. 

Lactate Intervals (LT)

LT's are middle-length intervals swum at max speed. LT's will maximize your swim-specific aerobic capacity and improve your ability to sustain faster swim speeds.

Threshold Intervals (TI)

TI's are longer intervals swum at threshold intensity. TI's will significantly increase your intensive endurance, or the time you are able to maintain a fast swim speed. 

Fartlek Intervals (FI)

FI's comprise alternating segments of easy and hard swimming. 

Kick Sets (KS)

Kick sets are basically using a kick board or not. The idea of this is to develop a more powerful and efficient kick. 

Cool-down Sets (CD)

Few easy laps at the end of each swim workout. Usually done at recovery intensity. 

How do you put this all together?

This is how I would structure my swim workout for the week.

Monday

WU (500)

DS (4x50)

BI (6x100 with 5sec rest)

LI (9x75 with 45sec rest)

SI (6x25 with 20sec rest)

DS (4x50) *

KS (4x50)

CD (300) 

Wednesday

WU (500)

DS (4x50)

TI (5x200 20sec rest)

SI (4x50 20sec rest)

DS (4x50) *

KS (4x50)

CD (300)

Friday

WU (400)

TT (1650)

CD (300) 

*It's good to force yourself to work on form while tired)

This is just an example of what I would do. The distance may seem a bit excessive, so it can be toned down to your individual needs.

 

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