March | 2014 | Perpetual Endurance

Lessons Learned from Charting Training Volume

We’ve all learned a few lessons from our time in racing, be it many years or a few years, that approaching a race where we want to perform well without a plan will likely lead to a sacrifice in performance and results. So most of us develop a training plan, or hire a coach, or

Beginner 2300 yd. Swim Workout – Mar. 9

Beginner Swim Workout – 2300 yds Warmup – 200 yds 200 Pull Intermediate Set – 300 yds 4 x 75 (25 Kickboard, 50 Swim) Main Set – 1600 yds 2 x 200 on 6:00 = 400 4 x 100 on 3:00 = 400 8 x 50 on 1:45 = 400 16 x 25 on 0:45

Intermediate 2550 yd Swim Workout – Mar. 9

Intermediate Swim Workout – 2550 yds Warmup – 300 yds 300 Pull Intermediate Set – 450 yds 6 x 75 (25 Kickboard, 50 Swim) Main Set – 1600 yds 2 x 200 on 5:00 = 400 4 x 100 on 2:30 = 400 8 x 50 on 1:30 = 400 16 x 25 on 0:45

Advanced 2800 yd. Swim Workout – Mar. 9

Advanced Swim Workout – 2800 yds Warmup – 400 yds 400 Pull Intermediate Set – 600 yds 8 x 75 (25 Kickboard, 50 Swim) Continuous Main Set – 1600 yds 2 x 200 on 4:30 = 400 4 x 100 on 2:10 = 400 8 x 50 on 1:10 = 400 16 x 25 on

Beginner 2100 yd. Swim Workout – Mar. 2

Beginner Swim Workout – 2100 yds Warmup – 300 yds 6 x 50 Cont. Swim w/ 10 Alternating Front/Back Wall-Ups Intermediate Set – 450 yds Swim Each Faster (Choice of Kick): 150, R15, 50 Kick, R15 100, R15, 50 Kick, R15 50, R15, 50 Kick, R15 Main Set/Cool Down – 1200 yds 3 x 100

Intermediate 2650 yd. Swim Workout – Mar. 2

Intermediate Swim Workout – 2650 yds Warmup – 400 yds 8 x 50 Cont. Swim w/ 10 Alternating Front/Back Wall-Ups after each 50 Intermediate Set – 450 yds Swim Each Faster (Choice of Kick): 150, R15, 50 Kick, R15 100, R15, 50 Kick, R15 50, R15, 50 Kick, R15 Main Set/Cool Down – 1800 yds

Advanced 3200 yd Swim Workout – Mar. 2

Advanced Swim Workout – 3200 yds Warmup – 400 yds 8 x 50 Cont. Swim w/ 10 Alternating Front/Back Wall-Ups After each 50 Intermediate Set – 700 yds Swim Each Faster (choice of kick): 200, R15, 50 Kick, R15 150, R15, 50 Kick, R15 100, R15, 50 Kick, R15 50, R15, 50 Kick, R15 Main