Spring 2023 Day 21

May 22, 2023 | distance, Spring 2023

Distance Workouts

These workouts are designed to build endurance and speed for swimming distances of 500 yards and greater.

Warm-Up (900 yards)

1 x 200 SKPS
4 x 25 on :30 – Power push off w/ underwater dolphins and breakout, then easy to the wall

Main Set (1600 – 2250yds)

Note: You may alternate strokes if you do the 2 x 75 & following distance the same stroke.

2 x 75 w/ :15s rest 25
Kick + 25 drill + 25 swim
1 x 100 w/ :30s rest
Each 25 is faster
2 x 75 w/ :15s rest
25 Kick + 25 drill + 25 swim
1 x 200 w/ :45s rest
Each 50 is faster
2 x 75 w/ :15s rest
25 Kick + 25 drill + 25 swim
1 x 300 w/ :60s rest
Each 75 is faster
2 x 75 w/ :15s rest
25 Kick + 25 drill + 25 swim
1 x 400 w/ 1:15s rest
Each 100 is faster

YOU CHOOSE how you want to finish the workout.

Choice 1 (750 yds): 2 x 75 as above + 1 x 600 w/ each 200 faster
Choice 2 (600 yds): 2 x 75 as above + 1 x 200 w/ each 50 faster AND
2 x 75 as above + 1 x 100 w/ each 25 faster

Cool Down (200 yds)

4 x 50 choice on 1:00

Total Yards: 3350/3500

Spring 2023 – Distance Training

Spring 2023 Day 24

This workout has some negative splits, sprints and fly in it. The purpose is to gain strength and power to your stroke.

Spring 2023 Day 23

Today’s special is a broken mile. This will be on a timed interval. Pace will be basic endurance.

Spring 2023 Day 22

The main set contains a lactate tolerance set, kick recovery and threshold set.

Today we will re-test your 400 at the fastest pace you can hold. This new time will help re-set your intervals. Enjoy a long warm up which includes flip turn drills. Then the 400 for time will be the first thing in the main set.

Spring 2023 Day 19

We will keep working on our weak side during the warm-up. The main set has two rounds of 3 x 100 build + 1 x 300 @ threshold pace followed by 2 x 150 mixed swims.

Spring 2023 Day 18

During the warm-up, you will be asked to work on your weaker side during the drills. The main set contains some broken 500s and 300s with some fly and kicking mixed in.

Spring 2023 Day 17

The warm up challenges you to observe which side is weaker. The main set had a myriad of distances and the pace quickens as the distances shorten.

Spring 2023 Day 16

The warm up challenge is to see if you can keep the same stroke count using a 2-beat and 6-beat kick. This main set includes some 600s mixed swims and then some shorter distances at below threshold pace. The workout ends with a kick set.

Spring 2023 Day 15

New drill in the warm up in which you place a kickboard in between your thighs. As you finish your stroke, pat the board. The main set repeats twice with a nice variety of swimming and kicking.

Spring 2023 Day 14

Hey distance lovers – this one’s for you! Get ready for some 200s and an 800 at the end.

Spring 2023 Day 14

Hey distance lovers – this one’s for you! Get ready for some 200s and an 800 at the end.

Spring 2023 Day 13

This one’s a tough one. There is a mix of threshold (EN-2) and EN-3. The longer distances at EN-3 pace will be a challenge.

Spring 2023 Day 12

A threshold workout with distances of 100, 200 and 300.

Spring 2023 Day 11

Negative split 200s is the main feature of today’s workout. To do this concentrate on accelerating the 3rd 50 of the 200 by adding a strong finish and kick to your stroke.

Spring 2023 Day 10

Warm-Up (1300 yards) 1 x 300 - Every 4th 25 is backstroke 2 x 150 – Tighten Up 3 x 100 w/ :15s rest First 50 is choice stroke kick w/ board, Second 50 is free kick w/ board 8 x 50 on 1:00 Swim Golf Main Set (2100 yds) 3 x (3 x 100 on 1:40)1st 100 is Threshold...

Spring 2023 – Day 9

Broken 250s followed by a 500 make up most of the main set today. The last practice you crushed your 400 pace times, so today’s challenge is: Can you keep up that pace for a 500?

Spring 2023, Day 8

I want to call this warm-up the “Swim Back Kick.” Strokes are interspersed with kicking on your back. The main set has a chance to recover and build to threshold pace. Then a swim at threshold pace. The challenge is how far can you maintain your threshold pace.

Spring 2023 Day 7

The main set has four parts. The first is a basic endurance set that uses heart rate to determine your interval time. The second is a threshold endurance set with short rest intervals. The third is a a sprint set with long intervals. The fourth is a kick set.

Spring 2023 Day 6

Think of the main set as a broken 1000. Don’t take more than 10s rest and maintain your threshold + 4s pace per 100yds.

Spring 2023 Day 5

This a a chill workout. There is some distance which intervals are based on your heart rate, a couple of kick sprint and some pulling.

Spring 2023 Day 4

Transitioning into distance workouts, we are starting with some repeat 150s with 20s rest intervals. Drills on board today are one arm free and scooter.

Spring 2023 Day 3

Last workout only had one 400. This one has 4! Get ready to vary speeds.

Spring 2023 Day 2

Today’s main event is a 400 for time. This will be used to set your goal times for upcoming sets.

Spring 2023 Day 1

Welcome back! We are going back to distance training now that the majority of short course yard meets are over. The main set has 6 x 200 – swim the 3rd 50 fast. Rest should be no longer than 20s. Enjoy!

Distance Training, Day 28

This workout features an 800 at threshold pace. This is the typical distance of the swim in a sprint triathlon. The set also includes a country club like IM where you will swim 25 Fly/25 Free/25 Fly/25 Free/ 25 Fly/25 Free, then move onto backstroke for the same.

Spring 2023 Day 1

Distance Training, Day 28

Distance Training, Day 27

Today we will be swimming some shorter distances, starting at threshold pace and dropping the threshold overload. Set an interval for yourself that gives you 30s rest from your threshold overload pace. Drills emphasize a high catch and long pull.

Distance Training, Day 26

If you like 500s, you will love this workout. There are 4 x 500, four different ways. Plus in this workout, the sprinting is done first so the 500s will be extra challenging.

Distance Training, Day 25

The main set today is a set of 200s with decreasing rest. Pay attention to your head position. Tuck your chin and elongate your neck. Look toward your armpit when you breathe.

Distance Training, Day 24

For today’s workout, you can add a stroke for variety. Warm up a stroke or two in the warm-up and then swim one of those strokes in your build-a-stroke by 25s. The threshold endurance set is 250s.

Distance Training, Day 23

During the 100 repeats, focus on one thing per 100. Check your time. Determine which area of focus helps you swim faster. Now apply that to the set of 125s. You will have extra rest, but the set also requires you to be 2s faster than threshold pace per 100ys.

Distance Training, Day 22

The warm-up for this workout review the various positions in the pull: extension, catch, power diamond and exit. Then main set includes a basic endurance, threshold endurance and lactate production sets.

Distance Training, Day 21

The main set starts with a basic endurance set. Think of this like a pre-set. Next is the threshold overload set. Keep the clock going between distances. The last set is a threshold set which may be swum 175 IM with only 25 fly.

Distance Training, Day 20

Taking a break from distance training, the main set today is a set of 4 x 75 repeats with descending intervals. In between 4 x 75, there is a recovery 4 x 50 in which you can kick or pull.

Distance Training, Day 20

Taking a break from distance training, the main set today is a set of 4 x 75 repeats with descending intervals. In between 4 x 75, there is a recovery 4 x 50 in which you can kick or pull.

Distance Training, Day 19

Today’s drill is the finish scull. Start in a prone position, face in the water. Next bend at your elbows, keeping them near your hips. Move your forearms backward and outwards. Recover under water. Keep your palms facing backwards as long as possible to finish your stroke.

Distance Training, Day 18

Taking a break from the distance workouts today. Our drill is catch up with the stick and without. Keep the non-stroking arm high. Main set is four rounds of sprints. Keep the same stroke for each round. (One round is 4 x 50 + 4: 25 + 2 x 50 sprint + 2 x 50 recovery

Distance Training, Day 17

Time to review your head position. Is your chin tucked? Hold the paddle on the top of your head with water pressure. See if you can turn your head to breathe without disruptine the paddle. Main set includes an endurance overload threshold set where you are expected to hold your threshold pace MINUS 2s/100yds.

Distance Training, Day 16

Have you noticed the threshold endurance sets are getting longer and the basic endurance sets shorter? That’s the plan! Look for more threshold overload sets tomorrow.

Distance Training, Day 15

This workout starts with the hardest set. The challenge is to go through the two rounds without extra rest – keeping the clock running. If you feel like your stroke is falling apart, take a one minute break in between rounds.

Distance Training, Day 14

I am calling this workout “assisted swimming.” You will need fins, paddles, and a floatation belt to place around your hips. The goal is to feel “light” in the water.

Distance Training, Day 13

Starting to add threshold overload sets to the workout. For these sets, your pace will be 2 seconds faster than threshold. The goal of these sets are to increase the muscle fibers, capillaries, myoglobin, hemoglobin, buffering capacity and rate of lactate removal. Whereas threshold set will have similar benefits, they will not increase buffering capacity and rate of lactate removal.

Distance Training, Day 12

Longer repeats today – 500s, We will build a set of 3. For the last one, the goal is your new threshold time.

Distance Training, Day 11

The purpose of today’s workout is to re-test threshold levels to make sure intervals are ret properly. You will take the average of your 300s and divide by 3. This will give you your new 100yd threshold pace.

Distance Training, Day 10

This one’s a bit longer. The ratio of threshold to basic endurance yardage has shifted towards the threshold endurance side. Sprints at the end require a dive in start.

Distance Training, Day 9

Today’s workout has a long warm-up designed to get you ready for a fast 200. We will be taking your heartrate immediately after your 220 and then a minute after that. The rest of the workout can be done at cruising speed. Your perceived pace is basic endurance, 3-4s per 100 yds slower than threshold pace.