6/21/2023 0 Comments Swimming endurance workouts![]() ![]() So I struggled in the pool – thrashed and splashed but never really made any progress. But after several more searches, I still had trouble finding any workout that was not over 1200-1600m. I assumed that in my ignorance (or overconfidence in my swimming abilities ) I had missed the secret stash of true beginner workouts. I found that I could barely swim 50m continuously – including recovery time I was swimming between 4:00-5:00 per 100m! Since I had so much time to think while swimming back and forth in the pool, I calculated that I would be spending over an hour in the pool for the 1600m workout! Realizing that this was probably not going to be the path to improving my swimming mainly since I could not complete the shortest set (100m ) in the workout I went back online. When I got back into the pool to start training for triathlons (after a substantial fourteen year break from lap swimming ) I found a few “beginner” workouts online and, without stopping to consider how much my abilities may have declined in those fourteen years, I headed to the pool for a 1600m workout. After six years of living, training and coaching in the triathlon mecca of Boulder, CO, David currently resides in Southern California.Comments : 38 These workouts are all designed for beginners and range in length from 400m to 1200m – hopefully providing some useful workouts until you are able to tackle the 2000m+ workouts. David has an MS in Exercise Physiology and is certified as a coach by IRONMAN Triathlon, USA Triathlon and USA Cycling plus has his CSCS from NSCA. Now, David’s passion now is helping triathlete and other endurance athletes achieve their dreams through his online triathlon education and training company, ENDURANCEWORKS. Having training plans and swim workouts are extremely helpful, but ultimately you want each workout to meet your goals, your fitness and your ability level.īe sure to out last week’s blog on Four Tips to Improve Your Swim in a Triathlon.Īs an athlete, David Glover has completed 28 IRONMAN distance triathlons, which includes two sub 9 hour finishes and winning Vineman Full twice. This will train you to swim continuously at harder efforts. Then continue with 4 x 100’s moderate with the 400 as a race pace effort. Instead of making the 100’s hard you could begin with 5 x 100’s warmup and do the 500 as a race pace effort. Switch the Hard and Easy Segments – This workout can be done multiple days in a row and could still feel different and train the body in different ways. If you swim faster, you’ll have a bit more rest which provicds an incentive keep the pace higher even when you feel fatigued. For example, if you hitting the wall around 1:43-1:46 min/100 yards (or meters), you could set the interval to 1:55. Or, look at what paces you are swimming and set a fixed interval. As you build endurance you can change the rest to 10s then eventually 5s. They also simulate the additional buoyancy you’ll get from wearing a wetsuit and help with legs tired from biking and running.Ĭhange the Rest Interval – The above workout says to take 15 seconds rest after each 100. Using a pull buoy is an excellent way to focus on upper body stroke mechanics without thinking about your kick. Paddles increase resistance so will strengthen your shoulders but overusing paddles can lead to injury so start using them only for short durations. ![]() For instance, in the workout above you could decide to use paddles and/or a pull buoy for the endurance sets. Use G ear – Paddles, buoy and fins are all great ways to keep workouts more interesting. Swimmers develop a “feel” of the water and even a few days out of the water may lead to a less efficient stroke. It is always better to cut a swim workout short instead of skipping it entirely. Or, you can follow the workout for the allotted time you have available then stop when the time is up. One way to shorten the distance on this workout is to skip the 500 warm-up and 5 x 100’s and start at the 400 endurance pace as the warm-up. Ways to adapt this workout (or other workouts you encounter):Ĭhange the Distance – Maybe you need shorten a workout because of limited time or you are not yet at the workout distance (3,000 yard is a lot for a beginner athlete). Endurance is steady effort that you can maintain for a long period of time. Notes: Race pace is the pace you expect to swim at your best during your race. We provide the workout in its original form then share ways that you can adapt it to your specific needs:ĥ00 warm-up choice or SKIPS (100 swim / 100 kick / 100 IM / 100 pull / 100 swim)ĥ x 100’s race pace with 15s rest after each 100Ĥ x 100’s race pace with 15s rest after each 100ģ x 100’s race pace with 15s rest after each 100Ģ x 100’s race pace effort with 15s rest after each 100ġ00 race pace effort with 15s rest after each 100 We want to share one of our favorite freestyle swim workouts with you. ![]() Looking for a new swim workout to try in the pool? ![]()
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