Training Programs
Swim workouts should be varied, each workout with a purpose or focus, and a proper amount of time allotted for building endurance, improving technique, increasing speed, developing open water-specific skills, and recovery. While the optimum training mix is very individual (for example, new swimmers would be best to spend a good deal of time working on technique, while elite swimmers spend less time on technique and more on building endurance) all swimmers should hit all of these bases.
While it may seem counter-intuitive for distance and ultra-distance swimmers to spend time on increasing threshold speed, and improvement here will translate to an improvement of cruising speed and race pace. While you may devote entire practices to speed and quality work, it is also a good idea to include at least a small amount of speed work and kick to every practice, ideally at the end of practice to simulate the “race to the finish.” The ability to change speeds is necessary, so introduce some speed play into your workout.
Example of a Quality Main Set (intervals listed are an example):
20×100 @ 2:00
Odds Fast
Evens Easy
Example of an “Add-On” Speed Set (intervals listed are an example):
3xThrough
4×50 @ 1:00
Easy/Hard, Hard/Easy, All Hard, All Easy
Rounds 1/3 Swim, Round 2 Kick
Instead of heading to the pool for a strait one-mile swim, try breaking that 1,500m up into repeats of 100s and 200s, and watch the clock! Challenge yourself to pick up the pace as the set progresses, or gradually reduce the amount of rest you are getting while holding the same pace.
For Example (intervals listed are an example):
6×100 @ 1:30 at 70% Effort
:30 Rest
5×100 @ 1:40 at 75% Effort
:30 Rest
4×100 @ 1:50 at 80% Effort
or blow it up for ultra-distance
6×300 @ 4:15 at 65% Effort
2:00 Rest
5×200 @ 3:00 at 70% Effort
2:00 Rest
4×100 @ 1:30 at 75% Effort
Stroke rate and tempo is the only reliable indicator of pace in open water, as inexact course calculation, skewed trajectories, currents, waves, and chop make time per distance irrelevant. Know your average cruising stroke rate (expressed as x strokes per minute) and train at this or slightly above this rate for your strait swims either in the open water, in the pool, or while tethered. A Tempo Trainer is a device that can be set to beep at a designated rate and is placed under the swimmers cap, allowing them to match his or her stroke to the sound of the beep.
For Example, assume your average cruising stroke rate is 70 SPM.
4×500 @ 1:00 Rest
Descend 1-4
1 & 2 @ 70 SPM
3 & 4 @ 72 SPM
or take it to the open water
60 Minute Swim
-1-10 @ 66 SPM
-10-20 @ 68 SPM
-20-30 @ 70 SPM
-30-40 @ 72 SPM
-40-50 @ 70 SPM
-50-60 @ 74 SPM
Workload Volumes:
Workout volume and frequency is a highly personal thing, but here are some general suggestions.
1. Frequency and consistency should be your first priority. If you are training for a one-mile swim, you are much better off swimming three times a week at 2-3K per workout as opposed to two times a week at 3-4K per workout.
2. Long, uninterrupted swims are important part of your training. Ideally these swims can be done in the open water, but continuous pool swims or tether swims are another option. If you are training for a marathon distance and schedule does not allow for adequately long swims, try swimming at a higher than normal volume two or three days in a row to compensate. For example, when training for a 21 mile swim (about 35k), you would ideally complete a 15 mile swim (about 25k) 3-4 weeks before your swim. If you are unable to fit such a long swim into your training schedule, shoot for a 15K/10K block or something similar, whereas normally you may swim an average of 8K.
3. Recovery is an extremely important part of training. While it may be tempting to push through in order to achieve maximum weekly distance totals, resist the urge. Aim for a day off once every 7-10 days, with 1-2 recovery practices (reduced volume and low intensity) during the same period. Most importantly, listen to your body! There is a fine line between being tired from training and being over-trained.
