Swim Workouts often have many elements, each designed to work on different aspects of your fitness and stroke. If you are new to training this way, they can appear a little daunting. This article will help you understand them better. You'll soon get used to them, don't worry.
1. Enter your swim training zones
There is a Fitness Test in the first week of your plan to determine your Critical Swim Speed (CSS). You can then calculate your CSS using our online calculator.
You will need to have entered your CSS into your TrainingPeaks settings to see the planned distance and duration for all swim workouts.
Enter or Update Your Thresholds and Training Zones in TrainingPeaks (Swim)
2. Set your default pool length in TrainingPeaks
-
- Log into TrainingPeaks on your PC.
- Click your name in the top right and choose 'Settings'.
- From the left-side menu, click on 'Equipment'.
- Choose or enter your pool length (in yards or meters) and select as default.
- Press ‘Save and Close’.
Follow the Workout Description section's distances for all swims (whether in a Yard or Meter Pool). Our plans are used globally and cater to both units of measurement. The swims are generally a little longer than we would normally design because the swims are around 10% shorter for those who train in yards.
You can toggle a yard/meter button in the Workout Details section to view your target paces.
3. Export swim workouts to your device
You can export your pool swim workouts to your training device (such as Garmin, Coros, Suunto and Wahoo). Learn more here: How Do I Follow Swim Workouts On My Device?
Alternatively, you can print your swim workouts and take them poolside in a plastic sleeve (a small whiteboard also works).
4. Drills
We incorporate sets of drills to help you become more efficient in the water. Learn more here: Swim Drills.
5. Following swim workouts
The swim workout duration we give in your training plan is a guide. Follow the distance guidelines, and don't worry about how long the workout takes.
In our swim workouts, we use a few abbreviations to reduce word count and simplify things. They will soon become second nature to you.
-
Z1 = Training Zone 1
-
Z2 = Training Zone 2
-
Z3 = Training Zone 3
-
Z4 = Training Zone 4
-
Z5 = Training Zone 5
-
secs = Seconds
-
mins = Minutes
-
Kick = Kicking on your front while holding a kick float at arm's length
-
Pull = Front crawl with pull buoy float between thighs
-
FS = Freestyle or front crawl
-
Back = Backstroke
-
Breast = Breaststroke
-
Choice Any stroke or swim drill
Let's have a look at an example swim set below to help you decipher the various elements:
Warm Up:
1 x (100 FS in Z2 + 100 Kick in Z2 + 15 secs rest),
Start off with 100 freestyle in Zone 2, then 100 kick in Zone 2. Then take 15 secs rest before moving on to the next part of the warm-up:
2 x (100 Drill in Z2 + 100 Pull in Z2 + 15 sec rests).
Do 100 of Drill in Zone 2 (we explain the drill in the workout). Then 100 Pull in Zone 2. Then 15 secs rest. Do all this TWICE before going to the main set:
Main Set:
2 x (100 Pull in Z2 + 200 FS in Z3 + 20 sec rests),
100 Pull in Zone 2, then 200 freestyle in Zone 3, then 20 secs rest. Do all that TWICE.
3 x (100 Pull in Z2 + 100 FS in Z4 + 20 sec rests),
100 Pull in Zone 2, then 100 freestyle in Zone 4, then 20 secs rest. Do all that 3 TIMES
3 x (100 Pull in Z2 + 100 FS in Z5 + 20 sec rests).
100 Pull in Zone 2, then 100 freestyle in Zone 5, then 20 secs rest. Do all that 3 TIMES before going to warm down.
Warm Down:
2 x (50 FS in Z2 + 50 Choice in Z2).
50 freestyle in Zone 2 and 50 in your choice of stroke. Do all that TWICE with no rest....done!
Copyright MyProCoach™ Ltd © May 2018. All rights reserved.
Comments
0 comments
Please sign in to leave a comment.