General Discussion Triathlon Talk » 25 minute swim workouts? Rss Feed  
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2013-02-19 10:37 PM

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Subject: 25 minute swim workouts?

I just started my daughter in swim lessons.  The first night was a huge success.  She totally loves them and has an awesome teacher.  So, this means I can do laps during her 30 minute lesson.  I hoped in and swam a little while taking a ton of breaks to spy tonight. 

I curious on ideas for 25 minute swims.  I probably swim on about a 1:40/ 100 interval (might need a few swims to get back up there.)  Any favorite workouts that I can do in 25 minutes?



2013-02-20 12:53 AM
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Subject: RE: 25 minute swim workouts?

I swim three days a week in the pool during the colder months (like about 7 of them) during my lunch hour so with travel, changing time am usually about 30 to 40 minutes in the water.  Given that time is very limited I just do a short warmup like 300 yards to loosen up.  I hate drills so just jump right into my sets which might be 12 x 100 or 20 x 50.  ladders I like are (300, 200, 100) x 3 or 400, 350, 300, 250, 200, 150, 100.  Medium sets like 5 x 300 or 4 x 400.  I usually don't have time to cool down.  With short workouts I try to keep intensity as high as possible while focusing on holding (and improving) form. 

 

2013-02-20 6:36 AM
in reply to: #4629443

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Subject: RE: 25 minute swim workouts?

I would probably just pick something to focus on that day and base my workout around that. So for me that would probably be sprints, arms, or IMs or if you feel like you need distance work you could do that. Or you could do a drill work day.

For sprints, I'd do 100s or 50s on an interval. For arms I do paddles, pull buoy, and butterfly. And I just really like IMs.

2013-02-20 6:40 AM
in reply to: #4629443

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Subject: RE: 25 minute swim workouts?
I suggest speed work, say 100's on 2:00, as many as you can stand.
2013-02-20 6:43 AM
in reply to: #4629628

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Subject: RE: 25 minute swim workouts?

Oysterboy - 2013-02-20 7:40 AM I suggest speed work, say 100's on 2:00, as many as you can stand.

This is what I would do, too.  

2013-02-20 6:59 AM
in reply to: #4629443

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Subject: RE: 25 minute swim workouts?

Okay, I'll stop complaining that I have to limit my weekday swims to 45-50 minutes. (The interval between elementary swimmers exiting the pool and lifeguard turning out lights and locking up.) At times, various interruptions by students, swimmers, and parents will cut the time to more like 30 minutes. Some workouts I have done in limited time:

*A continuous swim. Start easy for the first 200m or so and then pick up the pace, ease off with five minutes to go for cooldown. At your speed you could get in almost 1500m. Do every few weeks and track how far you get. Or just do an easy continuous swim if you need to recover from a hard swim/bike.

*As others have said, repeats with little rest. For your pace, maybe 100m on 1:50 to 2:00 sendoff. I like to throw in an IM every 4-5, to help count and mix things up a little. (I'm awful at breaststroke, so I add 30 seconds to the sendoff time for IM.) One in a while I do the whole thing IM's just 'cause I get bored of freestyle.

*Technique work. Choose one thing to focus on and do a combination of drills and regular swimming where you work on that skill. For example, bilateral breathing, rotation, catch.

*A continuous swim or long repeats where you vary the pace or stroke. For example, 2-3 X 400m (or 3-4 X 300m) and within every 100m, do the first 25m hard sprint pace and the next 75m at "endurance" (i.e. 1500m Oly effort) pace. Or, for extra fun, do the first 25m butterfly, or the first 100 of every 400 as an IM.

*Build swims. For example, the above workout with each 100m of a 400 faster than the one before. Then a short break and start the cycle over.

*Strength/speed training (assuming your basic technique is good and no injury concerns).  After an easy warmup, focus on pulling with paddles, butterfly, and short sprints at top speed.

Hope this is useful!

 



2013-02-20 7:33 AM
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Subject: RE: 25 minute swim workouts?
I have 2 morning swims that are pressed for time. In those I tend to do repeats or combinations of 100's, 150's, and 200's (after warming up). And do this on very short rest, 5-10 sec at most. Don't get fancy, just get in and do it.
2013-02-20 8:27 AM
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Subject: RE: 25 minute swim workouts?

Short warmup, maybe 200ish then 20 x 50 on :55 or 1:00 descending 1-4, 100 CD

2013-02-20 2:09 PM
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Subject: RE: 25 minute swim workouts?

I'm going with what's been suggested here already. Work on short, high intensity sets.

Some of my favorites:

10x200 @ 2:00 (you're time is 1:40/100, so you may find this to have too much rest, go for 1:50-1:55)

10x75 @15"RI (time the full distance, sprint the 75s, take your RI, and keep going)

10x50 @10"RI (time the full distance, sprint the 50s, take the RI, and keep going)

Ladder: 300 @race pace, 200 easy, 100 @race pace -10sec, 200 easy, 300 @race pace

Enjoy!

2013-02-20 2:29 PM
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Subject: RE: 25 minute swim workouts?

20-30 minutes is normally max for me in the pool. What I do normally depends on how many swim workouts I get in:

1xweek - probably just going to focus on drills, feeling comfortable swimming (it is easy to forget)

2Xweek - one day drills and one day continuous swim for 20 min or so (for mental aspects of knowing I can swim an Olympic distance if I had to)

3xweek- one day drills, one day continuous, one day 100 repeats on 5-10 second rest.

FWIW I do 1:40 ish pace if I swim once a week(or less), 1:30 ish if I can consistently get to the pool twice a week and mid 1:20s if I get to the point of 3+ swims a week (consistently)

 

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