I have three OW swims in late May/early June. Two are long distance (2.4 and 3.1 miles). I have been doing one day a week of distance work as prep. I have some difficulty in creating a good distance workout for myself that isn't boring (4 X 1000 isn't very fun). Given I have time for about 4500-5000 in our practice time, I was wondering if anyone has any good distance workouts to suggest? You can always PM me with your ideas if that suits you better.
I realize there is an OW section on the forum but figure more people view this section.
Parents
Former Member
The below is from an article in USMS Swimmer magazine, "How to Integrate Distance Training into Swim Team Workouts" by Kerry O'Brien.
www.usmsswimmer.com/.../distancetraining.php
He suggests a set of 3 x 1650, using the options below:
A few options we use to train for the 1650 are the following broken-mile workouts:
* The Davis Mile
Start with 11 lengths (275 yards), rest 10 seconds, and reduce your swim by one length each time, always trying to rest exactly 10 seconds:
11 - 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 = 66 lengths
Subtract 1:40 for your 1650 time.
* The Irish Mile
Like the Davis mile, all breaks between swims are 10 seconds.
400 - 300 - 3 X 100 - 300 - 200 - 3 X 50
Try to descend the 3x100 and the 3x50, which simulates making a move in the middle of the race and finishing strong at the end.
Subtract 1:30 for 1650 time.
* 11x150 @ 10 Sec Rest
This option is fairly straightforward; make sure it's evenly paced with 10 seconds rest.
Subtract 1:40 for 1650 time.
* Broken 1650
600 Negative Split (Rest 20 sec)
400 (Rest 10)
300 (Rest 10)
200 (Rest 10)
50 (Rest 5)
50 (Rest 5)
50
Subtract 1:00 for 1650 Time
At Saturday practices, which traditionally run a little longer, distance swimmers may choose two of the three broken 1650 options. They may do their two choices in any order, but have to descend so that the second is a faster total time than the first choice.
The below is from an article in USMS Swimmer magazine, "How to Integrate Distance Training into Swim Team Workouts" by Kerry O'Brien.
www.usmsswimmer.com/.../distancetraining.php
He suggests a set of 3 x 1650, using the options below:
A few options we use to train for the 1650 are the following broken-mile workouts:
* The Davis Mile
Start with 11 lengths (275 yards), rest 10 seconds, and reduce your swim by one length each time, always trying to rest exactly 10 seconds:
11 - 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 = 66 lengths
Subtract 1:40 for your 1650 time.
* The Irish Mile
Like the Davis mile, all breaks between swims are 10 seconds.
400 - 300 - 3 X 100 - 300 - 200 - 3 X 50
Try to descend the 3x100 and the 3x50, which simulates making a move in the middle of the race and finishing strong at the end.
Subtract 1:30 for 1650 time.
* 11x150 @ 10 Sec Rest
This option is fairly straightforward; make sure it's evenly paced with 10 seconds rest.
Subtract 1:40 for 1650 time.
* Broken 1650
600 Negative Split (Rest 20 sec)
400 (Rest 10)
300 (Rest 10)
200 (Rest 10)
50 (Rest 5)
50 (Rest 5)
50
Subtract 1:00 for 1650 Time
At Saturday practices, which traditionally run a little longer, distance swimmers may choose two of the three broken 1650 options. They may do their two choices in any order, but have to descend so that the second is a faster total time than the first choice.
