Swim workouts

October 6, 2009 | Johan | swimming, training, triathlon | comment »

I was at a loss for a good swim workout for today, so I scoured the web for ideas. Here’s a cool idea: swimming ladders while increasing the amount of repeats as you are descending down the ladder.

So, instead of  a “standard” ladder like
500 | 400 | 300 | 200 | 100 | 50 = 155om

you increase the repeats:
1 x 250 | 2 x 200 | 3 x 150 | 4 x 100 | 5 x 50 = 1750m

Now add your pacing and rest intervals into the mix:
(example @ 2 min / 100m)

1 x 250 @ 5:00 | R25  (rest 25 seconds)

2 x 200 @ 4:00 | R20

3 x 150 @ 3:00 | R15

4 x 100 @ 2:00 | R10

5 x 50  @  1:00  | R5

This is a challenging endurance-building workout that’s also designed to help you develop the “back-half” of your race. Force yourself to stick to your pacing times – you’ll have to work hard!

Remember to first warm up as you see fit, anywhere from 200 to 600 meters of easy swimming, kicking, and pulling with a buoy and paddles.