Swim workout #8

Welcome to the eighth swim session. We have adapted the programs for beginners and advanced swimmers in terms of scope and intensity.

With the eighth training unit we conclude the first four weeks of swimming training. Time for a form test to align the next phase even more specifically in terms of training quality. With a 500m test, which is embedded in this training unit, we determine your threshold speed - from this the training areas (GA1/GA2/SW/EB/SB) are derived accordingly.

Swim the 500m as fast as you can, but as steadily as possible. Use this to determine your 100m average time - this is your threshold speed. You can then derive your training areas from the table below the training unit.

Beginners (2,000m)

  • Swim 200m at will
  • 3x 100m legs/technique (25m KR legs + 50m KR technique + 25m KR total)
  • 50m loose as you like
  • 4x 50m activation (12.5m sprint + 12.5m easy + 25m back easy), P20s
  • 100m any easy + 1 min break before the test
  • 500m test
  • 100m easily any
  • 3x150 Kr progressive (100 Kr arms with pullbuoy GA1 + 50 without GA2), P 20s
  • 50m loose as you like
  • Swim out 100m

Advanced (3,000m)

  • Swim 400m at will
  • 4x 100m legs/technique (25m KR legs + 50m KR technique + 25m KR total)
  • 50m loose as you like
  • 6x 50m activation (12.5m sprint + 12.5m easy + 25m back easy), P20s
  • 100m any easy + 1 min break before the test
  • 500m test
  • 100m easily any
  • 6x 25m Kr EB with paddles, P 10s
  • 50m easily any
  • 4x150kr progressive (100kr arms w/ pullbuoy GA1 + 50 w/o GA2), P 20s
  • Swim out 100-200m

Terms / Abbreviations

  • Positions = different swimming styles
  • Del = dolphin, Rü = back, Br = chest, Kr = crawl
  • P = pause length in seconds
  • GA1 = basic endurance (long-distance pace)
  • GA2 = extended basic endurance (~competition pace olympic distance middle distance)
  • SW = Threshold pace (400m-500m pace)
  • EB = development area (high short distance pace 100-200m / interval based)
  • SB = (submax) sprint pace (25-50m)

Further tips on material and technology

swimwear

neoprene accessories

Front crawl for beginners

Water location tips

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