Key Swim Workouts for Training Phases

Creating a Season Map is key when planning out your training and racing season. Here we have a Sample Season Map,
which includes a BASE phase, followed by two BUILD phases, and ending with a RACE phase. More important are the
specific workouts for each of these phases. The map below, specifically the sizes of the individual cells represent the varying
volume (Frequency, duration, intensity) of training. The suggested “Zones” refer to the intensity or Rate of Perceived
Exertion of your efforts – Zone 1 is recovery, Z2 is Aerobic, Z3 is Aerobic Threshold, Z4 are intervals of 80% of max effort
for up to 4mins, Z5 is 100% effort for up to 2mins. If you plan on peaking for one or several events in a season, your
efforts must be measured to endure the entire season. Workouts must match the necessary volume of training, according to
the phase you are training in.

Race

Build 1 Build 2 Taper

Base

Base Phase: During this
period, you will be adding
duration and frequency to
your workouts. 80% of all
work will be in aerobic zones
1-2, with some short zone 3
efforts.
Build Phase: Fitness will be
challenged here – with
durations leveling off and
intensity increasing into Zones
2-3 for most of your workouts
- with some short zone 4
efforts.
Race Phase: Training will
increase in terms of intensity -
frequency and durations are
lowered. 80% of workouts
will be in Zones 3-4 with lots
of recovery between!
Taper Phase: Tapers are
about gradually reducing the
total volume of training. You
are getting ready for the big
event or next big phase of
training.

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 Key Swimming Workouts for Training Phases
Base Phase Workouts:
Marker:
4x25 easy w/ 20 sec rest.
2x25 Extended Balance w/ 20 sec
rest.
2x25 Triangle to Roll w/ 20 sec rest.
4x25, each one faster w/ 15 sec
rest.
Now swim 6x50 on a time standard
that will allow you to recover fully
between each 50 so that your splits
are even, at a Zone 3 effort. Use
the clock to make an accurate
assessment.
Timing Drills:
Focus is on technique – not effort!
4 x 25 Wiper to Roll
4 x 25 Triangle
4 x 25 Triangle to Roll
6 x 25 10/6/3 Kick to Roll
4 x 100 x [1 x 25 wiper to roll,
1 x 25 triangle,
1 x 25 triangle to roll, 1 x 25 perfect
swim]
Aerobic Engine:
4 x 500
1- steady,
2- middle 100 hard
3- build through entire swim by 100
4- first 200 hard, then drop back to
just slower than your 1500m race
pace.
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Build Phase Workouts:
Breathing Patterns:
One side, alternate breathing and
breath control patterns.
4 x 100 – every stoke
4 x 50 – every third stroke
4 x 25 – limit to 5-2 breaths
Go through the above 3 times w/ 30
sec. rest between each swim.
Aerobic Z2-3:
6 x 75 divide by 25[swim/drill/swim]
8 x 50 [Focus on Distance Per Stroke
4 x 150 [100 easy, 50 quick]
6 x 75 [50 swim/25 kick]
Golf:
Swim a 50 at a moderate pace,
count total strokes and note time.
Add time + total strokes to get your
score “N”. Choose a time standard
that will give you a solid 15 seconds
rest between each 50 and then swim
12 x 50 on that time standard while
maintaining your “N”
Race Phase Workouts:
End Speed:
8 Rounds of:
1 x 100 moderate and 1 x 50
sprint. Rest 45 sec between
each swim.
8 x 100, negative split – rest
45 sec between.
4 Rounds of:
4 x 50 moderate and 1 x 25
sprint. Rest 30 sec between
each swim.
Aerobic Threshold:
Warm up 400 yds.
12 x 25, Breath control.
1-4 with 3 breaths,
5-8 with 2 breaths,
9-12 with 1 breath!!!
– rest 45 sec between.
Race Starts:
Warm up 400
3 x 125
Lap 1, all out
Laps 2-3, recover,
Laps 4-5 all out
– rest 45sec between.
8 x 50: lap 1 at 90%, lap 2 at
100% – rest 1 min betwn.
Taper Phase Workouts:
Balance Drills:
Focus is on technique – not
effort!
2 x 25 Flat Balance,
2 x 25 Side Balance,
2 x 50 Head First Balance,
Swim an easy 150yds.
4 x 100 [1 x 25 Flat balance, 1
x 25 side balance, 1 x 25 head
first balance, 1 x 25 extended
balance]
Recovery:
8x50 easy w/ 20 sec rest.
4x25 Mix stoke w/ 10 sec rest.
6x75 where only the middle
25 has some slight effort to it,
w/ 15 sec rest.
4x25 w/ 10 sec rest, totally
relaxed.
4x25 w/ 15 sec rest long DPS.
To learn more about Swim
Technique and the
suggested Drills, Check out
the TTS Swimming for
Triathletes DVD!
Click Here!