Drill Swim Workout

Workouts in a Binder
Swim Workouts for Triathletes

by Gale Bernhardt and Nick Hansen
Copyright 2010 VeloPress.
All rights reserved.
Contents
I N T R O D U C T I O N 1
Instructions for Swim Workouts 2
Testing 3
Workout Codes 6
Sample Athlete 8
Definitions 10
Workout Plan 15
W O R K O U T S
Test 17
Endurance 19
Endurance (Speed) 39
Endurance (Form) 45
Force 51
Muscular Endurance 57
Muscular Endurance (Distance) 69
Anaerobic Endurance 79
A B O U T T H E A U T H O R S 87
Introduction
Workout Codes
ENDURANCE WORKOUTS
The main emphasis of an endurance (E) workout is aerobic
work. The main set of the workout is typically twenty to
forty minutes long, containing broken sets with rest inter-
vals of fifteen seconds or less. A main goal of this type of
workout is to keep swimming. Swim at a pace that allows
you to complete the entire set without taking extra rest.
This speed is typically five to eight seconds per 100 slower
than T1-pace.
E1— Control the intensity of any E workout, so RPE is in

zone 1.

zones 1–2.

zones 2–3.
E (Speed). The main set is mostly aerobic work, although the

end of the workout includes some very fast 25s or 50s, with an
emphasis on high-speed arm turnover. Generally, there is ample
rest between swim segments to allow full recovery. During the
speed segment, neuromuscular training is more important than
sustained high heart rates.
E (Form). The main set is mostly aerobic work, although

form work is included at the beginning of the workout.
Most often speed is less important than good form. Some
coaches refer to this as drill work. Neuromuscular training
is important during the drill segment.
by Gale Bernhardt and Nick Hansen 6
Introduction
FORCE WORKOUTS
Force workouts often emphasize using a pullbuoy for a signifi-
cant portion of the main set. The workouts are intended to
improve swimming strength. Using paddles with the pullbuoy
is optional but highly recommended. This practice is akin to a
strength-training workout in the pool. Swimmers just begin-
ning to use paddles should start by using them for only part of
the main set. Gradually increase the distance swum with paddles.
MUSCULAR ENDURANCE WORKOUTS

Muscular endurance (M) workouts often are referred to as lac-
tate threshold or anaerobic threshold workouts. It is important
to be well rested as you head into a muscular-endurance session.
These workouts utilize your T1-pace for the main set, which is
some combination of distances lasting twenty to forty minutes,
with a good portion of the set at T1-pace or slightly (two to five
seconds) faster. Swim segments might be 50 to 200 yards or
meters long, and depending on the length of each swim, rest
intervals are five to twenty seconds long. The goal is to sustain
T1-pace or go slightly faster.
M (Distance). The main set of the swim is done at race pace

for a half-Ironman or full-Ironman distance (1.2 or 2.4
miles). Depending on your fitness, strengths, and racing lim-
itations, this pace is typically three to ten seconds slower than
the T1-pace per 100. These distance workouts include direc-
tions with strategies for successfully completing the main set.
ANAEROBIC ENDURANCE
You will achieve your best results during anaerobic endurance
(A) sessions if you are well rested. The intention is to swim
very fast, faster than you thought possible. The main set may
Introduction
be quite short in yardage but still take twenty to forty min-

utes to complete. Your main goal is to swim fast—don’t con-
serve energy, go for it. With this type of workout, you may
find that speed decreases as the set goes on, and that’s okay.
The fastest speed possible for that given swim is the goal. If
you are unable to swim faster than T1-pace, stop the set,
swim easy, and try it again another day.
Sample Athlete
To illustrate how to use the workouts to your advantage,
we will follow a sample athlete, “Michelle.” Michelle swam
her 3 x 300 time trial and achieved an average pace of 4:15.
Her T1-pace from sidebar 2 is 1:25 per 100. For Michelle
to progress and swim faster speeds, she should swim at
certain goal paces for certain workouts, without compro-
mising rest. That pace changes, depending on the goal of
the workout. The pace will also change as she swims faster
time trials, decreasing her T1-pace.
Sidebar 3 gives examples of the pace Michelle should swim
each workout code at based on her current T1-pace of 1:25.
As previously mentioned, these goal times will decrease as
she gains more fitness and speed.
Introduction
Definitions
Back: Backstroke.
B-3: Breathe every third stroke.
B-3,4,5: Breathe every third, fourth, and fifth stroke, designated by

25 yards. For example 6 x 75 B-3,4,5 means to breathe every third
stroke on the first 25 of the 75, every fourth stroke of the second
25, and every fifth stroke on the final 25 yards of each 75-yard
swim.
Best Avg: Best average. The goal is to swim at the highest aver-
age speed possible, achieving the lowest average time.
Build: Get faster within the designated swim. For example, 25

Build means to get faster throughout the entire 25 yards. The
last five yards should be the fastest swimming of that particular
25. A second example of 8 x 100 Build means each 25 within
the 100s is faster. All eight 100s are roughly the same speed.
Speed is built within the 100.
Catch-up: A swimming freestyle drill where one hand remains in

the forward position until the other hand reaches the forward
position and “catches up.” For example, the forward hand (right)
waits until the moving hand (left) does a complete stroke and
reaches the forward position. Then the left hand waits for the right
hand to catch up. Repeat for the designated distance.
C/D: Cool-down segment. Zone 2 finishing with zone 1 rating

of perceived exertion.
DESC: Descend the speeds of each swim. For example, on a set

of 8 x 100s, each 100 swim is faster than the previous one.
Introduction
DESC 2-2-2-2: Descend speed or go faster each two swims. For
example, on a set of 8 x 100s DESC 2-2-2-2, the first two are
swum at a particular speed, the second two are faster, the third
two are faster still, and the last two 100s are the fastest swims of
that set.
DPS: Distance per stroke. Work on maximizing the distance

each arm can propel the body. Count the number of strokes per
25 yards.
DR: Your choice of drill. Examples include catch-up, fingertip

drag, right arm, left arm, and sculling to name a few.
EA: Easy. Zone 1 rating of perceived exertion.
EVEN/ODD: Instructions vary by even or odd numbers. For

example 8 x 50 EVEN Build/ODD DPS means build num-
bers 2, 4, 6, and 8. For numbers 1, 3, 5, and 7, focus on dis-
tance per stroke.
Free: Freestyle.
Fast: As fast as you can possibly swim for the given distance.
Fast speed on a 50-yard swim will be faster than the fast speed
on a 200-yard swim.
FTIP:With high elbows, drag fingertips across the water on the

recovery as a drill.
K: Kick. No arms, kick only. Can be done with or without a

kickboard. If kicking without a kickboard, try to simulate nor-
mal swimming body position and keep arms streamlined. Arms
can be streamlined along the body or in front. Either way, they
Introduction
should be quiet. In other words, if your arms are in front of

the body, do not do a breaststroke pull, short or long, to get
a breath. A slight press, locked hands, and quick breath will
do. Or keep arms at your side and roll the body to the side
for a breath.
LT:Left arm. This drill is freestyle with only one arm, the left
arm working. Keep the right arm at your side (not in front of
you); use a moderate kick and normal position and roll while
the left arm performs a perfect stroke for the designated dis-
tance, typically 25 yards. Beginners may use fins.
Max speed: All-out fast, no holding back.
MOD: A moderate pace, zone 3–type effort.
N/S: Negative split. The second half of the designated swim is

faster than the first half of that swim.
No rest interval designated: Rest as long as you please.
Perfect: This means to concentrate on good form: a steady kick,

horizontal body position, and maximal distance per stroke.
Pull: Swim with pullbuoys. Paddles are optional, used when

working on force.
Race Pace: The speed you intend to swim during the event.
Race pace can be expressed as the average pace per 100 yards
for the event.
Repeat: Repeat the main set above the word “repeat” for the
designated number of times. For example, “Repeat 4 times”
Introduction
means to go through the main set above the words “Repeat 4
times.” No extra rest between sets unless designated. It may also
look like “4 x ...”
RI: Rest interval. Some swim sets will have a designated rest
interval, such as (0:25RI), which means a twenty-five-second
rest after each swim or repetition. For example:
200 (0:20RI)
300 (0:25RI)
200 (0:20RI) ...
In this set, the swimmer would swim 200 yards, rest 20 seconds,
swim 300 yards, rest 25 seconds, swim 200 yards, rest 20 sec-
onds, and then continue with the set. Once you begin rolling
on the main set of the workout, the idea is to take only the
amount of rest designated on the workout.
Round: Special instructions may be given for each repeat swim

set. For example, if “Repeat 4 times” is instructed, “round 1”
may be swum at T-pace plus two seconds. The second time
through the set, or “round 2,” may be swum at T-pace, round 3
at T-pace minus two seconds, and finally round 4 may be at
T-pace minus five seconds.
RT: Right arm. This drill is freestyle with only one arm, the right
arm, working. Keep the left arm at your side (not in front of
you); use a moderate kick and normal body position and roll
while the right arm performs a perfect stroke for the designated
distance, typically 25 yards. Beginners may use fins.
Scull:
Front—In the prone position, your arms are stretched out in
front of you. Hands “skull” in a figure eight; they will have
Introduction
to change pitches to propel you forward. Kick is minimal,

with the head up or down. Notice how moving the hands
from side to side propels you forward. This is like the “catch”
portion of your stroke.
Chest—In the prone position, your elbows are bent, with

your fingertips pointing toward the bottom of the pool.
Keeping your elbows high, your hands do figure eights,
using the hands and arm pitch for forward propulsion. This
is the center of the stroke.
Back—In the prone position, fingertips are pointing directly

behind you. Do figure eights to propel your body forward.
Supine Position—Floating on your back with hands at your

side and fingertips pointing toward your toes, do figure
eights to propel yourself head first.
SW: Swim any stroke.
T-pace: The pace you held in the time trial, T1, for swimming.
For example, if T1-pace was 1:20 per 100 yards, then T1-pace
for 200 is 2:40 and T1-pace for 50 yards is forty seconds.
(T-pace + )SI (Swim Interval): Some workouts will have a desig-

nated swim interval, which includes the swim time and the rest
time. A swim interval may be designated by “(T-pace + 0:20)SI.”
For example, assuming a T-pace of 1:20, 4 x 100 T-pace + 0:20
means swim 4 x 100 on a 1:40 interval. If the 100 is swum at a
1:20 pace, there will be twenty seconds of rest. If the 100 is swum
at a 1:18 pace, there will be twenty-two seconds of rest. Typically
the idea behind this type of set is to swim at T-pace or slightly
faster (i.e., by one to three seconds).
Introduction
The second way a swim interval may be designated is 1:00 SI,

which means the swim and rest must be completed within a
minute. For example 10 x 50 (1:00SI) means to swim 10 repeats
of 50 yards, leaving every sixty seconds.
UW Recovery: Underwater recovery. Hands and arms remain

underwater on the recovery portion of the stroke. Head posi-
tion is the same as when swimming regular freestyle. It is simi-
lar to a dog paddle, but with the head down.
W/U: Warm-up segment, gently increasing speeds throughout.

All workouts in this program have the same warm-up for both
A-level and B-level swimmers.

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Workouts in a Binder

Swim Workouts for Triathletes

Instructions for Swim Workouts 2

Muscular Endurance (Distance) 69

E1— Control the intensity of any E workout, so RPE is in

E2— Control the intensity of any E workout, so RPE is in

E3— Control the intensity of any E workout, so RPE is in

E (Speed). The main set is mostly aerobic work, although the

E (Form). The main set is mostly aerobic work, although

MUSCULAR ENDURANCE WORKOUTS

M (Distance). The main set of the swim is done at race pace

be quite short in yardage but still take twenty to forty min-

B-3: Breathe every third stroke.

B-3,4,5: Breathe every third, fourth, and ﬁfth stroke, designated by

Build: Get faster within the designated swim. For example, 25

Catch-up: A swimming freestyle drill where one hand remains in

C/D: Cool-down segment. Zone 2 ﬁnishing with zone 1 rating

DESC: Descend the speeds of each swim. For example, on a set

DPS: Distance per stroke. Work on maximizing the distance

DR: Your choice of drill. Examples include catch-up, ﬁngertip

EA: Easy. Zone 1 rating of perceived exertion.

EVEN/ODD: Instructions vary by even or odd numbers. For

FTIP:With high elbows, drag ﬁngertips across the water on the

K: Kick. No arms, kick only. Can be done with or without a

should be quiet. In other words, if your arms are in front of

Max speed: All-out fast, no holding back.

MOD: A moderate pace, zone 3–type effort.

N/S: Negative split. The second half of the designated swim is

No rest interval designated: Rest as long as you please.

Perfect: This means to concentrate on good form: a steady kick,

Pull: Swim with pullbuoys. Paddles are optional, used when

Round: Special instructions may be given for each repeat swim

to change pitches to propel you forward. Kick is minimal,

Chest—In the prone position, your elbows are bent, with

Back—In the prone position, ﬁngertips are pointing directly

Supine Position—Floating on your back with hands at your

SW: Swim any stroke.

(T-pace + )SI (Swim Interval): Some workouts will have a desig-

The second way a swim interval may be designated is 1:00 SI,

UW Recovery: Underwater recovery. Hands and arms remain

W/U: Warm-up segment, gently increasing speeds throughout.

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