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Medley Of Workouts

The key to success to have the ability to sprint at the right moments during a 10 km race. For example, instead of 10 x 200 @ 2:20, descend 1 – 5, you should do 10 x 200 in the following intervals: 2:20, 2:15, 2:05, 2:20, 2:20, 2:05, 2:15, 2:20, 2:10, 2:05. Or, you can do 10 x 50 @ 0:40, but you must climb out of the pool and dive back in at the end of every 50 (note: I can these deck-ups). Or, you can do 10 x 150 with 100 at a good interval and 50 all-out kick. Or, reverse 5 x 400 individual medley (100 free + 100 breast all-out + 100 back + 100 butterfly all-out). Or, 21 x 100 @ 1:15 with every 3rd 100 butterfly, every 5th 100 backstroke, every 7th 100 breaststroke. I know you cannot make the 1:15 interval swimming breaststroke, but that is OK. This will force you to swim faster on the other strokes during this 21 x 100 set.

Of course, you should do many sets with 2 other people in your lane, swimming side-by-side. You must get comfortable swimming right next to someone WHILE you are going fast. For example, if you have some young, fast swimmers with you (e.g., high school students), you can do 12 x 100 @ 1:10, but you must swim side-by-side in one lane. You must always swim in the middle with one swimmer on your left and one swimmer on your right. Because the younger swimmers cannot maintain your pace for 12 x 100 @ 1:10, then can do every other 100 (e.g., two young kids can swim #2, #4, #6, #8, #10, #12 with you and two other kids can swim #1, #3, #5, #7, #9, #11 with you).

Also, at the end of workout, you should always end with many sprints (e.g., 10 x 25 or 10 x 50 or 10 x 75). Ask two swimmers to swim with you in your lane. Have these other swimmers start 2-5 seconds ahead of you. Then, you must catch them on each 25 or each 50 or each 75. This will teach you how to swim fast at the end of a race when you must race against other swimmers side-by-side.

I think the main parts of your training can be similar to 400 individual medley swimmers or 800m or 1500m swimmers, but you must work on (1) alternately sprinting during main sets and (2) swimming in the same lane with other swimmers. If you can do (1) and (2) well, I think your aerobic base will be good enough to help you make the Olympics.

There are many more details in my book:
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