Swimming
Posted in Swimming by Melanie ValerioHello there, ladies and gentlemen.
Hello there, ladies and gents, are you ready to rock?
Are you ready or not?
~ “Hello There” -Cheap Trick, Cheap Trick at Budokan 1979
OK so I thought someone might enjoy a free workout so to speak for anyone that wants it. it’ll be great if you can’t think of a workout, or don’t feel like making one up, or need a change of pace. I’ll try to make sure I do a few things at first since it’s new to everyone:
- I do the same warm-up everyday. have been ever since I can remember. it works-why change it?
- I will try to explain why I think a set is good for the triathlete/swimmer as opposed to the swimmer/swimmer. especially when sets sound off the wall.
- All workouts will be based on a swimmer who is comfortable with a 1:10 SCY (short course yards) pace. so if you can comfortably hold 1:10’s for let’s say a set of 10×100 on 1:30…these send off’s are for you. if not, I will add alternate send offs and from there you can decide. you can also take rest intervals which work just as well.
- There will be a lyric included with every workout. I am very much into music/ipods/and I sing all the time while I swim. so not only will you get a swim workout but you will get my pick for recommended ipod download!
So here we go. I welcome all questions related to swimming no matter how weird (stroke technique, drilling questions, equipment, basic training & sets, you name it).
Warm-Up:
This should be obviously something that gets you ready for your main set. over the years I’ve developed a warm-up for myself that I used during my competition years as well as my master’s years. it covers all 4 strokes, some kicking and a few drills. now, although you may not train IM (other strokes) you should. and I’ll give you a few quick reasons why.
- Simming fly makes you strong. shoulder strong. strong to battle waves and masses of other athletes in an open water swim. It also strengthens your neck-looking up during races for buoys is key and training fly makes it easier on your shoulders and neck.
- Kicking breaststroke loosens your legs from riding a bike. it also stretches your ankles from running. I’ve noticed most triathltes lack ankle flexibility as compared to swimmers. kicking breaststroke will help loosen up these areas after a long ride/run.
- Swimming backstroke helps balance shoulder flexibility and rotation. Swimming too much freestyle (or only freestyle) is not balanced. Everything should be balanced in swimming.
Here’s the Basic Warm-Up
Warm-up
1000 straight
- 200 swim freestyle
- 100 kick freestyle
- 200 (100 backstroke, 50 breaststroke, 50 fly (25 of 3 right arm / 3 left arm / 25 fly)
- 100 kick (50 fly / 50 breast)
- 200 drill freestyle ( 25 right arm / 25 swim, 25 left arm / 25 swim, 25 skull / 25 doggie paddle, 25 finger tip drag / 25 catch up drill)
- 100 kick freestyle
Take About a Minute and Do
4×25 on :50 / 1:00 / 1:10 or about 30 seconds rest, all underwater streamline kick only. Send off’s for different ability levels will be separated by a backslash - ( / ).
ALL WORKOUTS WILL INCLUDE HYPOXIC BREATHING SETS.
Key ingredient for any triathlete. WHY? when you first go off in the swim you get an automatic adrenaline rush and your heart rate automatically shoots up (even if only for a second). working hypoxic sets into your workout will help train your body to continue swimming comfortably after such HR peaks. I’ll add a classic breathing set at the end of this workout to demonstrate. if you try it just once you’ll understand how hard it is but also how much it will help during your race.
Main set: 2000 / 3000
(focus is on longer free sections-use 100’s free/IM as active recovery)
- 400 free 5:00 / 5:15 / 5:30 / or about 20 seconds rest
- 2×200 free / or IM :15 sec rest
- 300 free 4:00 / 4:15 / 4:30 / or about 20 seconds rest
- 3×100 free / or IM :15 sec rest
- 200 free 2:40 / 2:50 / 3:00 / or about 20 seconds rest
- 2×100 free / or IM :15 sec rest
- 100 free 1:15 / 1:25 / 1:35 / or about 20 seconds rest
- 100 free hard
Hypoxic set: 400 / 3400
- 8×50 on 1:00 / or about :20 sec rest
- 25 no air streamline underwater kick / 25 swim

Big hugs! Mel






