Suggestions of workouts for loooong distance?

RE: Suggestions of workouts for loooong distance?

Awf1975 — Tue, 25 Dec 2012 12:03:14 GMT

w/u 400 sw, 200 k, 400 sw, 200 pull, 12x50 Main set 30 x 100 200 easy 4 x 250 (mix up kicking, pulling as needed) 300 cd 6300 total

RE: Suggestions of workouts for loooong distance?

Former Member — Fri, 09 Nov 2012 13:44:16 GMT

Lots of great suggestions I would add a set of shorter sprints in the beginning and end. To make a little distance from the pack in the beginning or to catch a group or for a kick at the end. .. Also to get your heart going a bit more Sounds like fun enjoy your event Cheers Peace :)

RE: Suggestions of workouts for loooong distance?

Former Member — Sun, 27 May 2012 16:07:50 GMT

This is a LONG continuous swim, using a pyramid to build up and to break up the set mentally. Seriously, I was very surprised at how not-boring it was. The premise is 25 hard, 25 easy, 50 hard, 50 easy, 75/75, 100, 100, ... Until you reach your goal, and then, without repeating the top distance, build down back to 25. Only going up to 125, the hard was pretty fast, but yesterday I did it up to 250, and the hard was just a little up-tempo. Here are the total distance based on the upper distance up to 300. 25>50 50>200 75>450 100>800 125>1250 150>1800 175>2450 200>3200 225>4050 250>5000 275>6050 300>7200

RE: Suggestions of workouts for loooong distance?

Former Member — Fri, 19 Aug 2011 07:48:06 GMT

400 free (as WU) 400 IM kick 400 free pull 400 IM swim 400 free 400 free, every 4th 25 stroke - 400/300/200/100 free - 50 fly/100 free, 100 back/200 free, 150 ***/300 free - 8 x (100free/25 stroke) - 200 free CD Total 5500

RE: Suggestions of workouts for loooong distance?

Former Member — Fri, 19 Aug 2011 07:35:12 GMT

600 free WU 3 x (200 sw/200 k/200 p) 3 x (100 fl/150 bk/200 br/250 free) 2 x 500 choice CD 7000 total

RE: Suggestions of workouts for loooong distance?

Former Member — Thu, 18 Aug 2011 13:34:18 GMT

You can also just do straight 1000's, or 2000, or 3000 (whatever distance your want) and at each 50 or 100 have to get out of the pool and do 5-10 jumps, push-ups, pullouts (like climbing out of water and back down, like a pull up), sit-ups, or just climb out, walk around the block and dive back in and keep going. We used to do lots of these at the beginning of the season after coming off our short break after Nationals or whatever as age group swimmers. Its good for strength, endurance and keeping your heart rate up without actually swimming at race pace.

RE: Suggestions of workouts for loooong distance?

mcnair — Thu, 18 Aug 2011 06:12:59 GMT

I like sets of 200 free with active rests between sets: 250 warm-up (mixed strokes or drills) 4x200 (I leave every 4 minutes) 200 rest (easy back or ***) 4x200 200 rest 4x200 200 rest 4x200 200 rest 4x200 200 rest 250 cool-down The 200s in the main sets are pretty tough and add up to 4000 yards of really hard swimming on SCY; the active rest laps add another 1000 yards... with the warm-up and cool-down it's exactly 5500 yards or 5k. You could do 4 sets of 5x200 instead of 5x4x200; I'll probably try that next time I do this workout to speed it up a bit.

RE: Suggestions of workouts for loooong distance?

knelson — Tue, 26 Jul 2011 11:24:22 GMT

You might want to check out my blog, too: forums.usms.org/blog.php I've been doing lots of distance oriented workouts this summer. Don't be afraid to do really long sets. Things like 5x1000. They seem daunting at first, but you'll get used to it. Mix this up with more pace oriented stuff and you'll be well prepared for your long swim.

RE: Suggestions of workouts for loooong distance?

mrubacky — Tue, 26 Jul 2011 10:49:16 GMT

One of my favorite sets is a Tall Paul set: 15 min Warm up 800 negative split (get 400 split) @1:00 rest 6 x 100's @ 1:20 400IM 100 kick for time 400 negative split (faster than 2nd 400 of the 800, get 200 split) 1:00 rest 5 x 100's @ 1:15 200IM 100 kick for time (different stroke) 200 negative split (faster than 2nd 200 of 400) 4 x 100's @ 1:10 100IM 100 kick for time (different than first two) 500 cool down I used this several times last fall when I started swimming Masters. By the time I got to NE SCM Championships last winter, I was finally doing these intervals. Check out his thread, there's other good distance workouts there.

RE: Suggestions of workouts for loooong distance?

aquageek — Tue, 26 Jul 2011 08:42:41 GMT

300 warm up 1000 12 X 150 3 X 500 free 1000 free 3 X 500 free 300 cool down

RE: Suggestions of workouts for loooong distance?

Former Member — Mon, 25 Jul 2011 13:50:37 GMT

I have lots of workouts over 5K SCY and LCM. Have at it, steal what you want! :D Click over on the 1 on my "Blog Entries" to the left under my avatar.

RE: Suggestions of workouts for loooong distance?

Former Member — Mon, 25 Jul 2011 12:55:05 GMT

I did a 5k pyramid one day as: 100 200 300 400 500 600 800 600 500 400 300 200 100 So add in the 700s and you get to 6400!

RE: Suggestions of workouts for loooong distance?

Former Member — Mon, 25 Jul 2011 12:38:02 GMT

Last week I did a set of 1000s in the outdoor pool, which was pretty enjoyable. I mixed it up by doing the first one as a straight swim, the second with fins, and the third with buoy and paddles. All three were broken up mentally as easy 100 / hard 100.

RE: Suggestions of workouts for loooong distance?

mjtyson — Mon, 25 Jul 2011 07:44:07 GMT

I always like a pyramid: 1 x 500 2 x 400 3 x 300 4 x 200 5 x 100 Total: 3500 Add another step to the pyramid: 1 x 600 2 x 500 3 x 400 4 x 300 5 x 200 6 x 100 Total: 5600 (if I'm doing public math correctly)