SWIMMING ENDURANCE WORKOUTS FULL
SWIMMING ENDURANCE WORKOUTS PLUS

RELATED: Become a Faster Runner With Strides Time vs. Now, if you’re comfortable in the water and can go down and back the length of the pool a few times, you’re ready to get started. (Here’s more information on swimming as an adult as well as resources to help you find someone to get you started.) If you do have fear or discomfort in the water, consider scheduling a few sessions with an instructor or group designed to help adult beginner swimmers. You will, however, need at least some level of comfort in the water. Masters Swim (USMS) Adult-Learn-to-Swim instructor, I believe they’re just doing the wrong workouts.īefore we dive into specific workout tips, it’s important to note that you do not need to be an experienced swimmer to glean the benefits of knocking out a few laps. They tend to either think it’s boring, or they find it too hard. Why is that? Well, the runners I know seem to have two major concerns when it comes to swimming for fitness.

SWIMMING ENDURANCE WORKOUTS FULL

And yet, if you ask a room full of them how many swim as part of their training, you’re not likely to see a large show of hands. After six years of living, training and coaching in the triathlon mecca of Boulder, CO, David currently resides in Southern California.Swimming is a tremendously effective form of cross-training for runners.

SWIMMING ENDURANCE WORKOUTS PLUS

David has an MS in Exercise Physiology and is certified as a coach by IRONMAN Triathlon, USA Triathlon and USA Cycling plus has his CSCS from NSCA. Now, David’s passion now is helping triathlete and other endurance athletes achieve their dreams through his online triathlon education and training company, ENDURANCEWORKS. Having training plans and swim workouts are extremely helpful, but ultimately you want each workout to meet your goals, your fitness and your ability level.īe sure to out last week’s blog on Four Tips to Improve Your Swim in a Triathlon.Īs an athlete, David Glover has completed 28 IRONMAN distance triathlons, which includes two sub 9 hour finishes and winning Vineman Full twice. This will train you to swim continuously at harder efforts.

Then continue with 4 x 100’s moderate with the 400 as a race pace effort. Instead of making the 100’s hard you could begin with 5 x 100’s warmup and do the 500 as a race pace effort. Switch the Hard and Easy Segments – This workout can be done multiple days in a row and could still feel different and train the body in different ways. If you swim faster, you’ll have a bit more rest which provicds an incentive keep the pace higher even when you feel fatigued. For example, if you hitting the wall around 1:43-1:46 min/100 yards (or meters), you could set the interval to 1:55. Or, look at what paces you are swimming and set a fixed interval. As you build endurance you can change the rest to 10s then eventually 5s. They also simulate the additional buoyancy you’ll get from wearing a wetsuit and help with legs tired from biking and running.Ĭhange the Rest Interval – The above workout says to take 15 seconds rest after each 100. Using a pull buoy is an excellent way to focus on upper body stroke mechanics without thinking about your kick. Paddles increase resistance so will strengthen your shoulders but overusing paddles can lead to injury so start using them only for short durations. For instance, in the workout above you could decide to use paddles and/or a pull buoy for the endurance sets. Use G ear – Paddles, buoy and fins are all great ways to keep workouts more interesting. Swimmers develop a “feel” of the water and even a few days out of the water may lead to a less efficient stroke. It is always better to cut a swim workout short instead of skipping it entirely. Or, you can follow the workout for the allotted time you have available then stop when the time is up. One way to shorten the distance on this workout is to skip the 500 warm-up and 5 x 100’s and start at the 400 endurance pace as the warm-up. Ways to adapt this workout (or other workouts you encounter):Ĭhange the Distance – Maybe you need shorten a workout because of limited time or you are not yet at the workout distance (3,000 yard is a lot for a beginner athlete).

Endurance is steady effort that you can maintain for a long period of time. Notes: Race pace is the pace you expect to swim at your best during your race. We provide the workout in its original form then share ways that you can adapt it to your specific needs:ĥ00 warm-up choice or SKIPS (100 swim / 100 kick / 100 IM / 100 pull / 100 swim)ĥ x 100’s race pace with 15s rest after each 100Ĥ x 100’s race pace with 15s rest after each 100ģ x 100’s race pace with 15s rest after each 100Ģ x 100’s race pace effort with 15s rest after each 100ġ00 race pace effort with 15s rest after each 100 We want to share one of our favorite freestyle swim workouts with you.

Looking for a new swim workout to try in the pool?

Swimming endurance workouts