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Thread: Suggestions of workouts for loooong distance?

  1. #1
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    Suggestions of workouts for loooong distance?

    I'm getting ready to do a 4.8 mile swim in a month and I'm trying to get in some 5000m (and up) pool swims. I usually max out at about 3500 yards so I'm struggling to come up with some workouts longer than that. Does anyone have any good suggestions for sets? Last week I did a main set of 10x200, so I'm fine with swimming some slightly tedious stuff.

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    Very Active Member mjtyson's Avatar
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    Re: Suggestions of workouts for loooong distance?

    I always like a pyramid:
    1 x 500
    2 x 400
    3 x 300
    4 x 200
    5 x 100
    Total: 3500

    Add another step to the pyramid:
    1 x 600
    2 x 500
    3 x 400
    4 x 300
    5 x 200
    6 x 100
    Total: 5600 (if I'm doing public math correctly)
    --Mike Tyson (yes, my real name)
    "Beer is proof that God loves us and wants us to be happy."
    http://IronMikesMarathonSwims.com/

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    Very Active Member Thrashing Slug's Avatar
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    Re: Suggestions of workouts for loooong distance?

    Last week I did a set of 1000s in the outdoor pool, which was pretty enjoyable. I mixed it up by doing the first one as a straight swim, the second with fins, and the third with buoy and paddles. All three were broken up mentally as easy 100 / hard 100.
    -
    "The consciousness of self is the greatest hindrance to the proper execution of all physical action." -- Bruce Lee

  4. #4
    raced the 200 fly couldbebetterfly's Avatar
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    Re: Suggestions of workouts for loooong distance?

    I did a 5k pyramid one day as:
    100
    200
    300
    400
    500
    600
    800
    600
    500
    400
    300
    200
    100

    So add in the 700s and you get to 6400!
    30something and way too young for my times

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    Very Active Member Lump's Avatar
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    Re: Suggestions of workouts for loooong distance?

    I have lots of workouts over 5K SCY and LCM. Have at it, steal what you want! Click over on the 1 on my "Blog Entries" to the left under my avatar.

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    Very Active Member aquageek's Avatar
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    Re: Suggestions of workouts for loooong distance?

    300 warm up
    1000
    12 X 150
    3 X 500 free
    1000 free
    3 X 500 free
    300 cool down

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    Very Active Member knelson's Avatar
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    Re: Suggestions of workouts for loooong distance?

    You might want to check out my blog, too: http://forums.usms.org/blog.php?u=1248

    I've been doing lots of distance oriented workouts this summer.

    Don't be afraid to do really long sets. Things like 5x1000. They seem daunting at first, but you'll get used to it. Mix this up with more pace oriented stuff and you'll be well prepared for your long swim.

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    Active Member mrubacky's Avatar
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    Re: Suggestions of workouts for loooong distance?

    One of my favorite sets is a Tall Paul set:

    15 min Warm up

    800 negative split (get 400 split) @1:00 rest
    6 x 100's @ 1:20
    400IM
    100 kick for time

    400 negative split (faster than 2nd 400 of the 800, get 200 split) 1:00 rest
    5 x 100's @ 1:15
    200IM
    100 kick for time (different stroke)

    200 negative split (faster than 2nd 200 of 400)
    4 x 100's @ 1:10
    100IM
    100 kick for time (different than first two)

    500 cool down

    I used this several times last fall when I started swimming Masters. By the time I got to NE SCM Championships last winter, I was finally doing these intervals. Check out his thread, there's other good distance workouts there.

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    Very Active Member mcnair's Avatar
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    Re: Suggestions of workouts for loooong distance?

    I like sets of 200 free with active rests between sets:

    250 warm-up (mixed strokes or drills)
    4x200 (I leave every 4 minutes)
    200 rest (easy back or breast)
    4x200
    200 rest
    4x200
    200 rest
    4x200
    200 rest
    4x200
    200 rest
    250 cool-down

    The 200s in the main sets are pretty tough and add up to 4000 yards of really hard swimming on SCY; the active rest laps add another 1000 yards... with the warm-up and cool-down it's exactly 5500 yards or 5k. You could do 4 sets of 5x200 instead of 5x4x200; I'll probably try that next time I do this workout to speed it up a bit.

  10. #10
    Very Active Member Lump's Avatar
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    Re: Suggestions of workouts for loooong distance?

    You can also just do straight 1000's, or 2000, or 3000 (whatever distance your want) and at each 50 or 100 have to get out of the pool and do 5-10 jumps, push-ups, pullouts (like climbing out of water and back down, like a pull up), sit-ups, or just climb out, walk around the block and dive back in and keep going.

    We used to do lots of these at the beginning of the season after coming off our short break after Nationals or whatever as age group swimmers. Its good for strength, endurance and keeping your heart rate up without actually swimming at race pace.

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    Re: Suggestions of workouts for loooong distance?

    600 free WU

    3 x (200 sw/200 k/200 p)

    3 x (100 fl/150 bk/200 br/250 free)

    2 x [ 400 mod @:30 rest
    300 moderate+ @:20 rest
    200 hard @:10 rest
    100 sprint (use 400 to recover) ]

    500 choice CD


    7000 total

  12. #12
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    Re: Suggestions of workouts for loooong distance?

    400 free (as WU)
    400 IM kick
    400 free pull
    400 IM swim
    400 free
    400 free, every 4th 25 stroke

    - 400/300/200/100 free

    - 50 fly/100 free, 100 back/200 free, 150 breast/300 free

    - 8 x (100free/25 stroke)

    - 200 free CD

    Total 5500

  13. #13
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    Re: Suggestions of workouts for loooong distance?

    This is a LONG continuous swim, using a pyramid to build up and to break up the set mentally. Seriously, I was very surprised at how not-boring it was.

    The premise is 25 hard, 25 easy, 50 hard, 50 easy, 75/75, 100, 100, ... Until you reach your goal, and then, without repeating the top distance, build down back to 25. Only going up to 125, the hard was pretty fast, but yesterday I did it up to 250, and the hard was just a little up-tempo.

    Here are the total distance based on the upper distance up to 300.

    25>50
    50>200
    75>450
    100>800
    125>1250
    150>1800
    175>2450
    200>3200
    225>4050
    250>5000
    275>6050
    300>7200

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    Re: Suggestions of workouts for loooong distance?

    Lots of great suggestions I would add a set of shorter sprints in the beginning and end. To make a little distance from the pack in the beginning or to catch a group or for a kick at the end. .. Also to get your heart going a bit more
    Sounds like fun enjoy your event
    Cheers
    Peace

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    Participating Member Awf1975's Avatar
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    Re: Suggestions of workouts for loooong distance?

    w/u

    400 sw, 200 k, 400 sw, 200 pull, 12x50

    Main set

    30 x 100

    200 easy

    4 x 250 (mix up kicking, pulling as needed)

    300 cd

    6300 total

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