- short runs that may consist of some tempo/speed/or fartlek type work, and
- long runs that help you build endurance
After my 3200M in the pool a week ago, I realized that I need to start doing more work on speed and form on top of my endurance swims. Usually I try to swim 2 times per week, averaging 2000M each time. Now it's time to start working more on good form, as well as speed!
It's Quality vs. Quantity.
This morning's workout: Hard-Easy-Hard
Here's the description:
All of the repeats in this set should be the same distance. Swim 4x 25m at a fast, almost un-sustainable speed (or 4x 50, 4x 75, 4x 100, 4x 125, or 4x 150; looking for a total time of about 9-10 minutes for the 4 swims including rest), 2x 25m very easy focusing on technique (or 4x 50, 4x 75, 4x 100, 4x 125, or 4x 150; looking for a total time of about 6 minutes), and 4x 25m at a fast, almost un-sustainable speed (or 4x 50, 4x 75, 4x 100, 4x 125, or 4x 150; again looking for a total time of about 9-10 minutes) all on 20s-30s rest. At the end of this set, check your heart rate; check it again at 30s, 60s, and 90s. As you get fitter, your fast times should get faster, your speed fall-off between repeats will decrease, and your heart rate should go down faster.
With what I know about my speed and ability, this was my "plan-of-attack"
- 200M w/u
- 4x100M - HARD ( approximately 9-10 minutes)
- 2x100M - EASY (approximately 6 minutes)
- 4x100M - HARD (approximately 9-10 minutes)
- 200M c/d
Here were my results:
(these are approximate times, including rests)
- 200M w/u = 4:00
- 4x100M = 9:00
- 2x100M = 4:00
- 4x100M = 10:00
- 200M c/d = 4:00
How did it go? It went pretty well. I reserved myself in the first 4x100M because I was afraid that I wasn't going to be able to get through my second set. The last couple HARD 100M's were pretty challenging and I really felt my heart rate go up.
Overall thoughts? I liked this workout. Next time I will wear my watch to get a more accurate picture of my time. It was just enough time in the pool to get in a challenging workout.
What's your favorite swim workout?
The Killers - Romeo & Juliet (in sidebar)