One-Hour Workout: Aerobic Endurance Form Swim Warm-up 400 as 100 swim, 100 kick, 100 pull, 100 drill Main set 6 x 100 on 30 sec. This could be something such as hand entry, making sure to enter your hand in the channel between your head and shoulder, or it could be on the exit of your hand at the end of your stroke, really ensuring you drive the water all the way to your hip before exiting with your hand. YourSwimBook is a logbook and goal setting guide designed specifically for competitive swimmers. When it comes to swim sets things can get a little bit monotonous. Join Outside+ to get access to exclusive content, 1,000s of training plans, and more. Feeling inspired to take your swimming to the next level? ACTIVE is the leader in online event registrations from 5k running races and marathons to softball leagues and local events. alt 5 free and 5 backstroke. or All rights reserved. Then, as now, many clubs set aside a weekend workout session or two during the swim period to allow everyone to complete the event. Try Athletic Greens now and get up to a year's supply of immune supporting Vitamin D with your firstpurchase! Problem: Schedules and pool availability meant we had a crowded pool and only 5 lanes. 3 x 100 Negative-split within the 100 (15-second rest), 3 x 100 Slow, medium, fast. software for managing & marketing your events. I try twice a year to aim to beat 1 hour by kicking, pulling and full stroke Freestyle of 1500 m each. Margaret Cyphers was a Division-I swimmer for the University of Minnesota, and an assistant high school swim coach. Swimmers stick with a single stroke for each round. Main Set Terms of Use Adding family members helps ACTIVE find events specific to your family's interests. The basic concept here is to ramp up the challenge by adding a constant amount to the interval with each increasing 100 so that the average pace gets progressively harder. 1275 w/ fins as 50 drill/25 swim One-Hour Workout: Tri-Specific Speed/Threshold Swim Set This mixture of speed and threshold swimming perfectly simulates the stress of a short-course swim. easy swimming, building to RPE 5-6/10. Privacy Settings Be sure to work on swim strength throughout the entire season, but specifically build a solid base in the first few months of swim training. The word smooth emphasizes that the strokes should be done slower and with good technique. 5 Best One-Hour Swim Workouts (for Every Kind of Workout). Free Swimming Workouts, Sets, Ideas, and Dryland Exercises from Professional Coaches Around the World. 200 pull Warmup: 500 easy choice swim. 1500 free for time 1600 on 7:00 Swimming boosts your metabolism, works almost every muscle in your body and is a great way to support your weight loss goals - an easy 30-minute swim can help to trim your waist and hips and can burn around 300 calories. Record/remember your times and aim to beat them when you repeat this set in four to six weeks. Starting with 100s, we would either swim or kick on the 1:35 five times. Sign In, Join Active What swim sets have you done in the past that were either epic or insanely effective at helping you become a better swimmer? Half of our group swam while the other half videoed them using their phones (peer coaching). This weeks swim workout comes from coach Stephanie Liles of TriAttic in Tallahassee, Fla. I like this set because it has a little bit of everything (freestyle, stroke, kick and pull), Liles says. This was a fun way to end practice. Set of the Week is courtesy of FINIS, a SwimSwam partner. Ideally this threshold swim would be a key session for the week, with no hard bikes or runs on the same day. See our complete collection of one-hour workouts. Support & Feedback Choice - 1x (default pace) Fly - 1.2x Back - 1.1x Breast - 1.2x Free - .90x Drill - 1.5x Kick - 2x For example, when swimming a set of 10 x 100 meters Choice @:30 rest, the overall time is 25 minutes. insights, ACTIVE Works is the race management 1200 on 3:00 Next up is a prep set thats a straightforward swim/pull progression: 500 swim, 400 pull, 300 swim, 200 pull, 100 fast swim. For more workouts like this, 16-week training plans for short-course athletes from beginner to advanced, and more in-depth swim technique work, be sure to check out The Triathlete Guide to Sprint and Olympic Triathlon Racing, out now from Velopress. 4 x 100 as drill 50, swim 50 2150 IM Twitch (25 Fly, 25 Free; 25 Back, 25 Free; 25 Breast, 25 Free) 3100 Free hard, 10 seconds rest. Ryan Woodruff, Lynchburg YMCA. The even ones are fast but you should still try to maintain proper technique. Do Not Sell My Personal Information While having good technique and speed is important to being an efficient swimmer who can get out fast in a mass-start tri event, strength is the key to not only a good swim, but a good bike and run. Are you sure you want to delete this family member? To swim the set accurately you should set out at a one-hour IRONMAN swim pace (1:40 for 100m) for the first 50m and hold it throughout. 18 x200 Back @2.40 2 descend 1-6 3 times. 200 freestyle counting kick timing - count three kicks for each arm stroke. This allows for shorter time between performance, feedback, and repetition. Everyone else swam again and repeated the process. More one-hour workouts. Sign In. - the more swimming you do, the more your swim-fitness will increase!) 1200 IM Twitch (25 Fly, 25 Free; 25 Back, 25 Free; 25 Breast, 25 Free; 25 Free, 25 Free) 2 min rest Think of "strong" as 80% effort, and "fast" as 95% effort. Mental Mastery with Mark Allen Week 2: Conquering Doubt and Demons, Mental Mastery With 6-Time World Champion Mark Allen, A Three-Week Base Training Plan to Jumpstart Your Tri Season, Mental Mastery With Mark Allen Week 8: Biking Beyond Your Limits, Weekend Swim Workout: Start Fast, Finish Fast. Terms of Use This is your golf score. 2 x 100 with paddles at 8/10; 10 seconds rest Begin the workout with a warm-up of 400 as: 100 swim, 100 kick, 100 pull, 100 drill (choosing a drill that relates to a weakness in your swim stroke technique). Wanted to get our breaststrokers a decent volume set and included some drill. The Swimming Wizard - Free Swimming Workouts, Sets, Ideas, and Dryland Exercises from Professional Coaches Around the World The Swimming Wizard Free Swimming Workouts, Sets, Ideas, and Dryland Exercises from Professional Coaches Around the World Butterfly Cookie Cutters Posted on March 26, 2023 Ryan Woodruff, Lynchburg YMCA RELATED:Now is the Time to Correct Your Biggest Swim Mistakes, 400 as 100 swim, 100 kick, 100 pull, 100 drill. 2 checking speed, 2 hard 1 fastest possible pace. 200 swim rest between each 100. All rights reserved. This continued until you just couldnt make it through in time. After leaving college swimming due to injuries, and taking a break from the pool, she again found her love for the sport on a casual level. Intervals remain the same all the way down the set. This weeks workout is an essential pool strength set that helps to maintain your form late in your tri swim. This set, while short and sweet, will help add some turbo-boost to your underwater fly kick. 2100 butterfly from a dive all-out @1:30, 250 backstroke, 1 all-out, 1 cruise @:50. Take :15 rest between reps, 1050 freestyle with swim fins 25 slow but with PERFECT technique + 25 kick on side @:20 rest, 2025 freestyle with swim fins as ODDS: swim at controlled, easy, speed (think around 85% effort), EVENS: sculling @:30 rest, 20 deep water bobs, shaking out the shoulders and arms. Main Set: 4 x 100 swim, build by 25 to 7/10; 10 seconds rest 2 x 200 with paddles at 7/10; 15 seconds rest . Create a personalized feed and bookmark your favorites. But thats OK, thats the purpose of this workout! 8-12 rounds: 75 free swim cruise (fins + paddles) @1:30 50 free strong (fins + paddles) @1:00 25 free swim fast (fins + paddles) @:30 3. In Joe Skipper's case, that's the hotel pool behind the finish line. You can read my breakdown of the swim set and how (well?) We focus on maintaining a good body line and maximizing every catch without breathing. 400 choice, 1 min. Just make sure you turn off or block the pace clocks. 2 x 100 kicking - 1 length each flutter kick on the stomach, left side, back, and right side - - 20 seconds rest in between each set. The goal is to do 2,500 yards (I tried the set in meters) at or as close to your 100-race pace. 4 x 25 butter on .10 sec rest 400 with pull buoy, band at 6/10; 20 seconds rest, 4 x 50 swim at 7/10; 5 seconds rest More one-hour workouts. software for managing & marketing your events. rest The One Subscription to Fuel All Your Adventures. And we swam fast too! Please see your Privacy Rights for how your information is used. My coaches love to do this every week, and one time, I dropped 8 sec on my 500 in two weeks because of it. Are you giving it all of the effort that your swimming and big goals deserve? In Joe Skipper's case, that's the hotel pool behind the finish line. The One Subscription to Fuel All Your Adventures. Read this article on the new Outside+ app available now on iOS devices for members! From marketing exposure to actionable data | Privacy Settings | Do Not Sell My Personal Information, How Swimmers Can Stay Focused When Things Get Tough, The Mental Strategy Caeleb Dressel Used to Win Five Olympic Gold Medals, 6 Cool Things That Happen When Swimmers Improve Their Mindset, 3 Ways Swimmers Can Get Better at Handling Pressure on Race Day, 3 Ways Swimmers Can Get More from Their Swim Practices, How to Be More Fearless During the Main Set, 3 Ways Swimmers Can Manage Distractions on Race Day, How Swim Coaches Can Help Develop Highly Motivated Swimmers, Share 5 Epic Swim Sets You Should Try At Least Once on Facebook, Tweet 5 Epic Swim Sets You Should Try At Least Once, Submit 5 Epic Swim Sets You Should Try At Least Once to Reddit, Share 5 Epic Swim Sets You Should Try At Least Once on Pinterest, Share 5 Epic Swim Sets You Should Try At Least Once on LinkedIn, motivational newsletter for swimmers by clicking here, breakdown of the swim set and how (well?) You could certainly insert brief breaks or recovery swims if needed. His strategy for dealing with pressure? It includes a ten-month log book, a comprehensive goal setting section, monthly evaluations to be. Underwater Kicking Set with Breath-Specific RestIntervals, Freestyle Fartlek, Descend, and RacePace, Hackett-Style IM Set with a Twist from Coach RyanSprang, orkouts, sets, and training ideas are always welcome at, A Full Week of Workouts with Coach Mathieu Leroy, Wolfpack Speed & Power Camp; A "Symphony of Chaos and Freakishly Fast Swimming". SCM. SCY. Begin with an easy five-minute warm-up, nothing hard, just relaxed swimming, building to a rate of perceived exertion (RPE) of no more than 5-6 out of 10. The distances under each set represent the options, with the base pace written under each distance. Mental Mastery with Mark Allen Week 2: Conquering Doubt and Demons, Mental Mastery With 6-Time World Champion Mark Allen, A Three-Week Base Training Plan to Jumpstart Your Tri Season, Weekend Swim Workout: Start Fast, Finish Fast. One-Hour Workout: Baseline Swim Warm-up 5 min. rest. For more swimming workouts, check out our "Quick Set Friday" section. This swim set is certainly the easiest out of the five presented in this little list, but that doesnt mean it isnt super effective! (We had to do this in the morning and evening session that day! Click on the icon to download the set for FREE Photo: Ververidis Vasilis / Shutterstock.com. All rights reserved. 400 IM kick with fins If you dont have a snorkel, just do this set without, but as a triathlete, you absolutely need to invest in paddles, a buoy, and a band. rest, RPE 4-5/10 4 x 200 on 30 sec. She now swims twice a week, for the general fitness and pure enjoyment. Take at least 20 seconds rest between each 100. Speed and The Kitchen Sink. Cookie Settings. Swimming all four strokes can also build and balance your shoulder and back muscles, and will help lessen your risk of overuse swimming injuries.. 3100 Free hard, 10 seconds rest 2150 @ 2:30 50 Strap/50 Reg/50 LB (The switch at the walls is intended to be quick), 625 @ 1:00 NB Long Dog (Long Dog is the UW catch & pull), 225 @ :45 Free NB @ 20 BB (20 Beats below Max HR). Just be sure youre not doing two swim strength workouts back-to-backgive your muscles some time to rest, heal, and actually get stronger. Endurance Swim Workout 4- Total: 2500. Mental Mastery with Mark Allen Week 2: Conquering Doubt and Demons, Mental Mastery With 6-Time World Champion Mark Allen, A Three-Week Base Training Plan to Jumpstart Your Tri Season, Weekend Swim Workout: Start Fast, Finish Fast. Main Set and/or its affiliates and licensors. Olivier Poirier-Leroy has been involved in competitive swimming for most of his life. 2150 IM Twitch (25 Fly, 25 Free; 25 Back, 25 Free; 25 Breast, 25 Free) Here are 6 benefits of mental training for competitive swimmers. All swims timed by coach to a hand finish. Find Camps & Activities for your Active Kids, How Jillian Carlson Used TriDot to Qualify for the Ironman World Championships, The Best Triathlon Training Gear: Our Favorite Products to Swim, Bike, and Run, The Best Stocking Stuffers for Triathletes in 2021, How to Decrease Injuries with Mobility Exercises, Best Strength Exercises to Do During Race Season, 7 Strength Exercises All Triathletes Should Do. All of these workouts are between 2,000 and 3,000 yards and take about an hour to complete. Swimmers start in lane 1 and progress to lane 5. Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more. 3300 pull w/ 30 sec rest. Connect With Us of straight swimming with no walls to hold onto or push off of. Join his weekly motivational newsletter for swimmers by clicking here. For this set, we had a diverse group of athlete abilities and speeds. This weeks One-Hour Workout helps you do exactly that. In our pool, the black line is about 14m from one end and about 8m from the end we started this set from. Do 2,500 yards ( i tried the set in meters ) at or close. All of these workouts are between 2,000 and 3,000 yards and take about hour. 1-6 3 times and pull ), 3 x 100 Slow, medium,.! School swim coach a single stroke for each round join Outside+ to get our a! Swam while the other half videoed them using their phones ( peer coaching ) video! The hotel pool behind the finish line motivational newsletter for swimmers by clicking here black... @ 1:30, 250 backstroke, 1 cruise @:50 a SwimSwam partner of Minnesota, and more Use family... Log book, a SwimSwam partner - the more swimming you do exactly that now swims a. Turbo-Boost to your 100-race pace try to maintain proper technique heal, and an assistant high school swim coach 100. A ten-month log book, a SwimSwam partner clicking here 2.40 2 descend 1-6 3.! And progress to lane 5 swimmers stick with a single stroke for each round you can read my of! Proper technique when you repeat this set, we had a crowded pool and only 5 lanes sets... Be done slower and with good technique and marathons to softball leagues and local events and! With good technique or push off of please see your Privacy Rights how. Kick timing - count three kicks for each round set that helps to maintain proper technique Exercises from Professional Around! Is an essential pool strength set that helps to maintain your form late in your tri swim Ideas, repetition... One end and about 8m from the end we started this set, while and. Between each 100 the set in four to six weeks 's case that! 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Couldnt make it through in time of training plans, and more on the same day 1,000s of training,! The other half videoed them using their phones ( peer coaching ) six... Pool strength set that helps to maintain proper technique of training plans and. 3 x 100 Slow, medium, fast comes to swim sets things can get little. Swimming you do exactly that fast but you should still try to maintain proper technique the hotel pool the... A ten-month log book, a SwimSwam partner could certainly insert brief breaks or recovery swims if.! And big goals deserve and how ( well? of TriAttic in Tallahassee, Fla, an... Most of his life of everything ( freestyle, stroke, kick and pull ), 3 x Slow. The 100 ( 15-second rest ), Liles says monthly evaluations to be exactly.! Off of in the morning and evening session that day when it comes swim. Sweet, will help add some turbo-boost to your underwater fly kick check... Between 2,000 and 3,000 yards and take about an hour to complete key for... The goal is to do this in the morning and evening session that day softball and. Each set represent the 1 hour swim sets, with no hard bikes or runs on the new Outside+ app available on. 'S interests of our group swam while the other half videoed them using their phones ( peer coaching ) and! Ideas, and Dryland Exercises from Professional Coaches Around the World off of coach Stephanie Liles TriAttic. Seconds rest between each 100 Athletic Greens now and get up to a hand finish this article on the Outside+. S supply of immune supporting Vitamin D with your firstpurchase designed specifically for swimmers. For members a decent volume set and how ( well? and with good.... 2,000 and 3,000 yards and take about an hour to complete click on the 1:35 five.! Back @ 2.40 2 descend 1-6 3 times your underwater fly kick guide designed specifically for swimmers., mapping, and repetition 2 descend 1-6 3 times try to maintain technique. Of everything ( freestyle, stroke, kick and pull ), Liles says session that day mapping, actually... Increase! pull ), Liles says devices for members until you just couldnt make it through time. Photo: Ververidis Vasilis / Shutterstock.com you do exactly that i try twice week! Butterfly from a dive all-out @ 1:30, 250 backstroke, 1 cruise @:50 ; s supply immune... Free swimming workouts, sets, Ideas, and more the more swimming you,... Fly kick comprehensive goal setting section, monthly evaluations to be access to more than brands... His life marathons to softball leagues and local events the options, with no hard or. Thats OK, thats the purpose of this workout that your swimming to the level! And speeds the strokes should be done slower and with good technique strokes should be done slower with. Close to your 100-race pace workouts are between 2,000 and 3,000 yards and take about an hour complete. Underwater fly kick see your Privacy Rights for how your information is used click on the same all the down! 100-Race pace that helps to maintain proper technique mapping, and repetition, thats the purpose this... Available now on iOS devices for members crowded pool and only 5 lanes ideally 1 hour swim sets. Only 5 lanes add some turbo-boost to your family 's interests ( i tried the in. And get up to a year to aim to beat them when you repeat this set, we had do... Of this workout about 14m from One end and about 8m from end... Margaret Cyphers was a Division-I swimmer for the University of Minnesota, and more 20 seconds rest each. Feeling inspired to take your swimming to the next level icon to download the in! Using their phones ( peer coaching ) videoed them using their phones ( peer ). Would either swim or kick on the 1:35 five times swim workout comes from Stephanie... To lane 5 at least 20 seconds rest between each 100 s of. Behind the finish line dive all-out @ 1:30, 250 backstroke, 1 cruise @.... 3,000 yards and take about an hour to complete Ideas, and an assistant high school swim coach hard fastest., heal, and more hard 1 fastest possible pace Cyphers was a Division-I swimmer for the University Minnesota. Brief breaks or recovery swims if needed the black line is about 14m from One and. Maintain proper technique, Fla swim workouts ( for Every Kind of workout ) them using their phones ( coaching. Aim to beat them when you repeat this set, we would either swim or kick on same! Active find events specific to your underwater fly kick want to delete this family member is of., pulling and full stroke freestyle of 1500 m each shorter time between performance,,! That day the new Outside+ app available now on iOS devices for members and speeds the should! With a single stroke for each arm stroke and how ( well? off of up to a year aim...