30 minute swim workouts
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Moderators: k9car363, alicefoeller | Reply |
2014-12-04 3:34 AM |
Member 103 Harare | Subject: 30 minute swim workouts Hi all, Getting back into tris after focusing most of last year on running. I just switched jobs, and have time for about three 30 minute swim workouts during the week (plus a longer swim on the weekends). What's your favorite way to kill half an hour in the pool? I don't have any immediate swimming goals, but I'm a pretty average swimmer (about thirty minutes / 1500), planning on doing Savageman 70 next year (plus some other shorter races), and hoping to get a bit faster in the off-season. I think my form is OK, and have pretty good endurance in the pool, so I'm most interested in workouts that will improve speed, and not get too boring. Thanks! -Dan Edited by Danielfberlin 2014-12-04 3:35 AM |
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2014-12-04 4:51 AM in reply to: 0 |
Official BT Coach 18500 Indianapolis, Indiana | Subject: RE: 30 minute swim workouts Originally posted by Danielfberlin Hi all, Getting back into tris after focusing most of last year on running. I just switched jobs, and have time for about three 30 minute swim workouts during the week (plus a longer swim on the weekends). What's your favorite way to kill half an hour in the pool? I don't have any immediate swimming goals, but I'm a pretty average swimmer (about thirty minutes / 1500), planning on doing Savageman 70 next year (plus some other shorter races), and hoping to get a bit faster in the off-season. I think my form is OK, and have pretty good endurance in the pool, so I'm most interested in workouts that will improve speed, and not get too boring. Thanks! -Dan Dan, The Savageman 70 swim is 1.2 miles == 1,900 meters. To be properly prepared for a race of that length you need to be swimming a minimum of 2,800-3,800 meters/workout at least three, preferably four, and ideally five times a week. Given that you said, "I'm a pretty average swimmer (about thirty minutes / 1500)," and that you have time for three 30 minute workouts plus a bit longer on the weekend, you are likely going to need to find a bit of additional time each week for swim training. As to "I'm most interested in workouts that will improve speed, and not get too boring," true swimming speed is anaerobic, which is of little value to a triathlete. What you really need is to improve speed at your threshold pace. To do that you need long aerobic sets. 800 warm-up then 25 x 100 @ threshold+5/100 pace with 20 sec rest will do wonders. Yeah, that is a boring workout but by the end of it, you will be feeling it. You could mix that up by doing 100's one workout, 200's the next with the same total distance (so maybe 12 x 200), the same pacing and rest. A few weeks out from the race go to 800 warm-up then two sets of 10 x 100 at threshold with 10 sec rest, 2 min rest between sets - and you will definitely want to avoid eating before those sets. Do all of that and you will PR the swim plus come out of the water with your HR in zone 2 and the energy reserve to crush the remainder of the race. And before you ask, yeah I didn't suggest drills or kicking. Assuming you have half decent technique, drills are an absolute waste of time for most triathletes and triathletes at the age group level get little if any propulsion out of their kick. To go fast, you need to swim, you need to swim a lot, and when you get done, you need to swim some more. Just my humble two cents. Good luck! Edited by k9car363 2014-12-04 5:19 AM |
2014-12-04 7:16 AM in reply to: Danielfberlin |
Master 8247 Eugene, Oregon | Subject: RE: 30 minute swim workouts If I truly only had half an hour, I might do a short warmup (like 200m) and then 1500m as 5om hard (below threshold/1500m pace) 50 easy with focus on good form. That workout would take me almost exactly 30 minutes. Or a ladder like 25m hard/25m easy, 50 hard/50 easy, on up to 200m. Not counting warmup, that would be in the 30-35 minute range, too. Or 100 repeats on 2 minutes, I guess a bit more if you are slower. (My threshold pace would be about 1:35-1:38/100m), do the first few easier as a warmup. |
2014-12-04 7:53 AM in reply to: Danielfberlin |
Elite 7783 PEI, Canada | Subject: RE: 30 minute swim workouts Scott is correct in what you should be doing in an ideal world but if you are truly limited to 30 mins, you can still get in a hard workout. Short warmup of ~200m then something like 4 x 50 descend 1-4 to get the HR up a bit. Follow that up with various things like 25s all out with lots of rest (say if it takes you 20s to do the 25, take 40s rest. Make sure you aren't just thrashing in the water for those 25s all out, it should be maintaining form just at a (very) hard effort and turnover. Another day you could do a bunch of 50s with low rest. Lots of ways to mix it up but one thing is certain - when you get to the end of it, you should be pretty tired. Like chest heaving, hanging over the gutter with the lifeguards slightly worried about you kind of tired. |
2014-12-04 8:42 AM in reply to: Danielfberlin |
New user 246 madison, Wisconsin | Subject: RE: 30 minute swim workouts I'd be inclined to advise you to do a ~200 warmup with a few drills thrown into the mix. Then hit it hard with a 1000m LOCO 25 easy 25 hard 50 easy 50 hard 75 easy 75 hard 100 easy 100 hard Then work your way back down to 25. Do this as a continuous swim (no rest at the wall) and really get after the hard stuff. Use the easy stuff as an active recovery. |
2014-12-04 8:57 AM in reply to: pwoolson |
Member 103 Harare | Subject: RE: 30 minute swim workouts Thanks everyone...some great ideas. This is more or less what I was looking for. Fun stuff, to get the heart-rate up and hopefully get my speed improving. I realize that my distance and time should increase before Savageman, but since I've got 11 months I figure three 30 minute workouts plus an hour on the weekend should be more than enough for base-building in the off season. Thanks! |
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2014-12-04 9:41 AM in reply to: 0 |
Extreme Veteran 1018 | Subject: RE: 30 minute swim workouts Are you 2:00\100y? I would see how 100s you can do sending off every 2 minutes. Meaning if you take 1:45 to do a 100, you have a :15 rest. If it took you 1:55 then you have :05 rest. See how many you can knock out in 30 minutes. Then try to beat it next time. Or try sending off sooner. Edited by GAUG3 2014-12-04 9:42 AM |
2014-12-04 10:07 AM in reply to: Danielfberlin |
Pro 6582 Melbourne FL | Subject: RE: 30 minute swim workouts Originally posted by Danielfberlin Thanks everyone...some great ideas. This is more or less what I was looking for. Fun stuff, to get the heart-rate up and hopefully get my speed improving. I realize that my distance and time should increase before Savageman, but since I've got 11 months I figure three 30 minute workouts plus an hour on the weekend should be more than enough for base-building in the off season. Thanks! My "swim training" is basically what your after, short workouts with intensity. Analogous to bike FTP/Critical Power testing, after doing a CSS test or T-pace test I do my interval distances based on the threshold pace. Repeat the test every couple of weeks when you notice things getting easy.I've done everything from WU: 50, 100, 200, 300,..., 200, 100, 50; 5x200, 10x100, 3x300, 1000 & 4x100, and so on all based on my threshold result. Closer to the race then I'll OWS for distance or when the Y Olympic pool goes long course I do long sets like 4 to 6x500m and +1500m. Cool your looking at Savageman next year. I also have that on my radar if things work out schedule wise during the summer. |
2014-12-04 10:25 AM in reply to: Danielfberlin |
1660 | Subject: RE: 30 minute swim workouts I did this for awhile when I was pretty time crunched. I wouldn't say I improved my swimming any, but the swim was totally fine, and I'm sure I could have gotten by on even less had it come to that. (Getting by meaning far from PR!)
Typical things that I could do in 30minutes with fairly high yield 20 x 100 10 x 20 400s, 200s, 100s ladders faster on shorter distances
I kept the intensity fairly high with short rest as often as possible, but unless you're a pretty decent swimmer already or have a good base, it gets progressively harder over time as the lack of volume/training starts to catch up with you, to be honest. |