This is a collection of swim workouts for triathlon training in a lap pool. I train at the Julius Boehm Pool in Issaquah. Since I am in the middle of a Half marathon training plan and I am a stronger swimmer, I have limited my swimming to twice a month for right now.
...But that doesn't mean that those 2 workouts a month can't really mean something, correct?
When training for a triathlon, swim training should look different from run/bike training. Instead of doing long distances it is more important (in a lap pool) to do interval training. Long distance training can be done occasionally. It should be done in both a lap pool and open water.
Never make a race your first open-water swim experience.
I have historically just done one long set to see if I can get myself up to the required distance. This turns out to not be the most beneficial training. Generally, fatigue sets in and you are training your body to operate in a fatigued state. It is a much more useful tool (in swimming) to do shorter intervals to push your heart rate and your muscles, and then do a short rest. Doing intervals in this fashion makes your heart and muscles more efficient and it improves your form. Now when you do a longer distance you are working your body at it's more efficient state, thus offsetting fatigue.
Don't worry. The rests don't hurt you.
Here are some swim sets to try to improve your swim time. Keep in mind that these are subjective and every body is different. These are just what I am going to start playing with to see if I see better results than longer distance swims.
...But that doesn't mean that those 2 workouts a month can't really mean something, correct?
When training for a triathlon, swim training should look different from run/bike training. Instead of doing long distances it is more important (in a lap pool) to do interval training. Long distance training can be done occasionally. It should be done in both a lap pool and open water.
Never make a race your first open-water swim experience.
I have historically just done one long set to see if I can get myself up to the required distance. This turns out to not be the most beneficial training. Generally, fatigue sets in and you are training your body to operate in a fatigued state. It is a much more useful tool (in swimming) to do shorter intervals to push your heart rate and your muscles, and then do a short rest. Doing intervals in this fashion makes your heart and muscles more efficient and it improves your form. Now when you do a longer distance you are working your body at it's more efficient state, thus offsetting fatigue.
Don't worry. The rests don't hurt you.
Here are some swim sets to try to improve your swim time. Keep in mind that these are subjective and every body is different. These are just what I am going to start playing with to see if I see better results than longer distance swims.
- Simple sets
- 16x100 with 10-15 seconds rest or 8x200 with 20 seconds rest.
- 2000m Swim
- 200, 150, 100, 50 FAST (shoot for 300m race pace)
- 200, 150, 100 FAST (same race pace), 50 ez
- 200, 150 FAST, 100, 50
- 200 FAST, 150, 100, 50
- Pyramid
- 300 warm up
- 50 - 100 - 150 - 200 - 250 - 250 - 200 - 150 - 100 - 50 (10 seconds rest between each)
- 200 cool down
- 40 laps
- 1-16 every 4th fast
- 17-28 every 3rd fast
- 29-36 every 2nd fast
- 37-40 all fast
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