Spring 2023 Day 6

Apr 17, 2023 | distance

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Distance Workouts

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

Warm-Up (1200 yards)

 

  • 1 x 400 choice – Every 4th 25 is fly kick on your back, arms at sides
  • 6 x 100 w/ :15s rest
    25 scull + 25 catch up + 50 swim
  • 4 x 50 on 1:00 streamline kick on your back w/ fins

 

Main Set (2000 yds)  

  • 10 x 100 on 1:40 Pace = 1:27
    Last 25 of every 100: Tight core
  • 8 x 25 Sprint on 1:00
    Odds: Pull using kickboard as a buoy
    Evens: Kick w/ board
  • 4 x 200 Country Club IMs w/ :30s rest

Cool Down (200 yds)   

 

  • 4 x 50 choice on 1:05

 

Total Yards: 3400

 

Winter 2024 Day 20

Winter 2024 Day 20

The main set starts with sprinting. If you need more warm-up, take a couple of the 150s from the end of the workout and swim them after the vertical kick. Sprinting first helps you attain your goal times in the EN-3 200s. Have fun!

Winter 2024 Day 19

Winter 2024 Day 19

You don’t need anything but a swimsuit, goggles and a pool for this workout. While kicking without a board, keep your core tight and streamline yourself as much as possible. While pulling without a buoy, keep your legs together and get your hips as high in the water as you can by squeezing your gluts.

Winter 2024 Day 18

Winter 2024 Day 18

Another timed warm up today. We will start the main set with a SP-3/Power set. You will be swimming with your t-shirt and shorts on over your swim suit. Afterwards, you will swim your 8 x 100 wearing only your suit. Boy, will you feel fast!

Winter 2024 Day 17

Winter 2024 Day 17

The warm-up today is timed. The first set of 125s should be swum at threshold pace. The SP-1 set has some short rest sprints followed by a longer rest. Don’t take any extra rest as I want you to build up lactate. Your body will have to figure out a way to keep up and you will feel what it is like to swim spent.

Winter 2024 Day 16

Winter 2024 Day 16

The EN-2 set should be swum at threshold pace. The EN-3 set should be swum at 2 seconds under your 50 threshold pace. Kick hard and make your legs burn during the Tombstone kick.
Also, FADDLE = 100 swim w/ right fin and left paddle + 100 swim with left fin and right paddle + 100 both fins and paddles + 100 no fins or paddles.

Winter 2024 Day 15

Winter 2024 Day 15

Last day of recovery week. The main set has 7 x 100 @ threshold pace, 25 kick or pull fast followed by 50 moderate. The last SP-3 set is a sprint with paddles. Focus on accelerating through your stroke.

Winter 2024 Day 14

Winter 2024 Day 14

It’s recovery week. Today we are swimming a 400 free for time to determine threshold paces. For the rest of the workout, there are opportunities to work on stroke kick and turns.

Winter 2024 Day 13

Winter 2024 Day 13

Recovery week, day 1 means reduced yardage and intensity. The two sets to work are the EN-3 50s set in which your goal pace is 2s less than your threshold 50 pace and the final SP-2 set.

Winter 2024 Day 11

Winter 2024 Day 11

Since Monday’s workout was so hard, this one is a bit easier. A long EN-1 set extends the warm up. 25s and 50s w/ fins are next for the SP-3 set. The workout concludes with some dive in choice 50s from the blocks.

Winter 2024 Day 10

Winter 2024 Day 10

This workout has four different sets. It starts with an EN-1 – you can think of it as an extended warm-up. The EN-2 set should be swum at threshold pace. Give yourself 60s rest for the 400, 30s rest for the 200 and 15s for the 100s. For the sprint set, keep the kick and strokes the same for a set of 2 x 25. The final EN-3 set should be swum at 2-3s below threshold pace.

Winter 2024 Day 9

Winter 2024 Day 9

This workout features a circuit training set. There is stroke work, vertical kicking, pulling, press-outs and a set that ends with 25 fly to build strength.

Winter 2024 Day 8

Winter 2024 Day 8

For this workout, sprinting leads the main set. The goal is to produce lactate and swim through it. For the EN-2 set, pick an interval that is 15s more than your threshold 100 pace.

Winter 2024 Day 7

Winter 2024 Day 7

Warm up includes drills for straight body alignment and extension. Main set includes one round of 25s on a short interval. To determine your interval, divide your 100 race pace by 4. Then add 10-15s. Round to the nearest 5.

Winter 2024 Day 6

Winter 2024 Day 6

The warm up emphasizes pulling with a straighten wrist. Main set contains an EN-1 challenge: Can you double your distance while maintaining a pace slightly above threshold? The sprint set concentrates on speed in and out of the walls.

Winter 2024 Day 4

Winter 2024 Day 4

This workout starts with an EN-2 set and builds speed from there. An SP-2 set follows. The workout winds down with a long EN-1 set that mixes things up so that it doesn’t get too boring.

Spring 2023 – Distance Training

masters team 2016

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.

One goggle in the water while breathing

Spring 2023 Day 23

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

hans and rob kicking with a board

Spring 2023 Day 22

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

Andrea May 2023

Spring 2023 Day 21

Today’s workout mixes some kick/drill swim 75s with some negative split distances. The main set ends with a choose your own ending option.

Adam's freestyle

Spring 2023 Day 20

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.

ankle pull w/ buoy

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.

susan butterfly recovery

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.

freestyle extension

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.

hans and rob kicking with a board

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.

streamline kick on back

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.

streamline kick on back

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.

Fej's freestyle

Spring 2023 Day 14

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

left arm stroke

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.

backstroker man

Spring 2023 Day 12

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

Breathing freestyle

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.

colleen swimming backstroke

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...
Fej's freestyle

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?

side by side pool kickers

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.

michelle's freestyle

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.

ankle pull w/ buoy

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.

weightless hand drill

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.

Tarzan drill

Spring 2023 Day 3

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

Susan Dive from the blocks

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.

butterflier

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 2022 Distance Training 

butterflier

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.

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.

open water swimmer

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.

andrea free

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.

catch phase in freestyle

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

joy irwin freestyle 2021

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.

susan's freestyle

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.

colleen swimming backstroke

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.

single arm lead kick drill

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.

freestyle catch

Distance Training, Day 8

This is a longer workout that starts with a short-rest basic endurance set. Next is a lactate production set and finally 1 x 400 + 1 x 800 threshold endurance set.

matt keller freestyle

Distance Training, Day 7

We are adding on some yards today. The balance of basic endurance and threshold is becoming more 50/50. A short sprint set is added at the end.

aaron freestyle

Distance Training, Day 6

Our drill to day is a rotational drill which can be useful if you need a rest bit in an open water swim. The main set includes 200s and a descending ladder starting with 600.

mary fly

Distance Training, Day 5

Starting off with a set of 100s on a short interval rest, see if you can hold or drop that pace with a longer 400 at the end of the workout.

Freestyle head postion

Distance Training, Day 4

Don’t stress about your times today. You can check your 100 times out, but do the rest of the workout on perceived effort.

One goggle in the water while breathing

Distance Training, Day 3

This workout starts with the threshold set. If you held the 150s on the last workout, make this 4 x 200 instead of 4 x 100 and 2 x 200. Slightly longer lactate production and basic endurance sets follow.

high elbow catch

Distance Training, Day 2

This workout contains a 1000 yard basic endurance set, a 600 yard threshold endurance set and a 600 yard lactate production set.

open water swimmer

Distance Training, Day 1

This workout marks that start of open water training for distance. Summer triathlons and open water swims are coming up. We will take the next 10 weeks to prepare.