Three Long Course Swim Workouts

The summer is almost upon us, at least it felt that way today. And for some of us that means access to 50 meter pools (outdoors is a real bonus). Sometimes workouts designed for a 25 yard or 25 meter pool don't work all that well in a long course pool (how exactly do you do a 100 IM? What about those 25 yard sprints?), so I like to think up some good ones especially tailor-made for the long course. Here's this week's 50-meter workouts. Don't worry, if you have a 25 yard or 25 meter pool, you can do these workouts there too!

Long Course Workout #1:

WARMUP:

300 Swim

8 x 50: IM Order: Kick 1^st half of the 50 then switch to Swimming

300 Pull

4 x 100: Closed-Fist Drill 1st 50/Swim 50

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4 x 100 @ 2:00 interval: At a distance pace. Note your average pace for these and use it in the following set as your DP:

600, rest :60

Broken 600: 3 x 100 at DP, rest :15

                     2 x 100 at DP – 5 seconds, rest :15

                     1x 100 at DP – 10 seconds

EZ 50 Recovery

400, rest :60

Broken 400: 2 x 100 at DP, rest :10

                     2 x 100 at DP – 5 seconds, rest :10      

150 EZ

4000 Total

Long Course Workout #2:

WARMUP:

200 Swim, Kick, Drill, Pull, Swim

3 x 150 Build each (start slow and get faster throughout the 150)

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14 x 50 @ 1:00

    Odds: Sprint

    Evens: Recovery

EZ 200

14 x 50 @ 1:15

    Odds: Stroke

    Evens: Freestyle

EZ 200

14 x 50
    Odds: Catch-up

    Evens: Work on 2-beat kick

EZ 200

4150 Total

Long Course Workout #3:

WARMUP:

500 Swim

200 Breaststroke

500 Pull

200 Breaststroke

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3 x 800, rest :90, Each Faster

200 EZ

4000 Total