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Swim Workouts |
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Short Distance Power |
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Mid Distance Threshold |
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Long Distance Endurance |
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Sprint for Speed! |
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Combo Sets: Mix it up! |
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How to use the workout tables: |
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Each table has five columns: |
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Stroke: |
Tells you what stroke to swim, e.g., freestyle
(free), backstroke (back), breaststroke (breast), butterfly (fly),
individual medley (IM). If left blank, then you chose the stroke you
want to swim. |
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Repeats: |
This is the number of times that you swim the
distance listed in the "Distance" column. |
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Distance: |
The distance you swim in each time, non-stop. |
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Total: |
This is the total yards you will swim in a
particular set. You get this number by multiplying "Distance" times
"Repeats." |
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Interval: |
The interval is the timing factor you use to
determine start time for each swim in a particular set. In order to
accommodate any individual swimmer, I base the interval time on a "cruise"
speed. Everybody has their own cruise speed which is determined by how
much time it takes that person to "cruise" 100 yards at an easy pace.
I express the interval format in terms of cruise speed plus some number of
seconds. The standard abbreviation for cruise is "C" so it's expressed
as C + # where # is the number of seconds to add on to the cruise speed to
get to the interval period. For more on how to determine your cruise
speed and how to use the cruise speed for interval time,
see the cruise page. |
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