Do you find yourself swimming strong during the first part of a race, only to watch people pass you in the last 400m to the finish? Or do you blast the first half of a swim workout then slow down towards the middle or end of the session?
The ability to sustain your swim speed close to your race pace — or lactate threshold (LT) — diminishes unless you include challenging sets with LT segments in your training!
The secret is to integrate progressive LT sets so you vary the speed throughout the set.
These progressive workouts replicate the variability of a race when the pace quickens, then slows down slightly and speeds up again. If there is no pacing variability during your swim sets, then you won’t be prepared for the multiple periods of elevated breathing, higher heart rate and muscular overload that happen in a race.
The below workout will help improve your swim split and can be implemented 1 to 2 times a week.
If you give this workout a try, let me know how it went. Get in touch with me on Facebook or Twitter.
Swim Progression Workout
This workout outlines a 9-week option to include in your training plan. You’ll start with shorter distances and, after 3 weeks, go to the next level of the main set workout. You’ll repeat this workout from weeks 4 to 6 and again for weeks 7 to 9.
If you’ve been swimming with a masters group you probably understand the nuances of variability in your pacing. When you swim by yourself it’s a little harder to gauge but very doable (and necessary if you want to improve)!
If you follow my prescribed pacing and workouts, I guarantee you’ll be swimming stronger and faster by the end of the 9 weeks.
Your LT or Threshold pace outlined in the workout should be your sustainable pace for 20’ (if you’re a beginner); 30’ (if you’re an intermediate swimmer); and 50’ (if you’re an advanced swimmer).
The medium fast pace is 1″ to 2″ slower per 100 than your LT pace.
The medium pace is 3″ slower per 100 than your LT pace.
The aerobic pace is 6″ to 8″ slower per 100 than your LT pace.
For example:
If your threshold (LT) pace is 1:40″ per 100
Than your medium fast pace is 1:41″–1:42” per 100
Medium pace is 1:43″ per 100
Aerobic pace is 1:46″–1:48” per 100
Warm up:
9’ and include 4 lengths of double arm backstroke to stretch the shoulders and pecs.
1st Set
4 x 50 RI 10”
# 1 is aerobic pace
#2 medium pace
#3 medium fast pace
#4 LT pace
Repeat the set 2x for beginners and intermediates, and 3x for advanced swimmers. Note your pacing and times. This establishes the pacing for the Main Set.
Main Set:
Weeks 1 – 3
150 aerobic pace
100 LT pace
125 medium pace
50 medium fast pace
Rest Interval 20” between EACH segment.
Repeat the set 2x for beginners and 2 to 4x for intermediate and advanced.
Weeks 4 – 6
Using the same order as above increase the distances of your threshold sets:
150 aerobic pace
125 LT pace
100 medium pace
50 medium fast pace
Rest Interval 20” between EACH segment.
Repeat the set 2x for beginners and 2 to 4x for intermediate and advanced.
Weeks 7-9
Using the same order again, increase the distances again slightly of your threshold sets:
100 aerobic pace
175 LT pace
100 medium pace
75 medium fast pace
Rest Interval 20” between EACH segment.
Repeat the set 2x for beginners and 2 to 4x for intermediate and advanced.
As you progress through the weeks you’ll notice that in the main set the percentage at the LT pace is increased and the percentage at the medium pace is decreased, which ultimately helps you on race day to hold your pace throughout the race.
3rd Set
3 x 25 fly + 25 easy stretch with fins and go fast!
RI 15” after each segment.
If you can’t do fly try 4 strokes with one arm doing a dolphin kick and 4 with the other arm. This will establish the butterfly rhythm. Repeat set 3 – 5x.
Cool down 100 easy.
Total Time 60’
#WorkoutWednesday is powered by BioAstin, one of my top 5 recommended supplements. BioAstin Hawaiian Astaxanthin is a powerful antioxidant that supports cardiovascular health and muscle recovery… perfect for athletes who are training hard.
