This is an overall swim conditioning workout, balancing intricate pace work (that comes in handy during a long-distance open-water swim) with explosive speedwork (that helps keep fast-twitch muscles in racing form). The nice thing about this workout is that it includes a well-rounded set of drills that can be used every day.
Warmup
500 swim
200 kick
300 pull (inhale once every five strokes)
Set 1:
10×100 @ 1:30, freestyle/backstroke by 50
Set 2:
4×400 @ 15 seconds rest, descending:
No. 1 @ 70 percent exertion
No. 2 @ 80 percent exertion
No. 3 @ 90 percent exertion
No. 4 @ 95 percent exertion
Set 3:
300 simple pulls
Set 4:
4×50 @ :40, sprint
Cool down:
400 simple swim
Swimmers who would consider 10×100 the major part of their workout can pare down the set to 3×100. Swimmers who find the 1:30 interval too difficult can try the set at 1:45 per 100, or simply take between five to 10 seconds rest between each repeat.
The main set of 400s is the heart of this workout. By increasing the effort with each 400, you will also force yourself to descend your time on each 400, negative splitting not only every repeat but also the entire set. Negative splitting is when the last half of the distance completed is faster than the first half. It is an ideal, though very difficult, way to compete in longer events.
By conditioning yourself to swim harder and faster as the set progresses, even as fatigue sets in, you slowly teach your body to negative-split automatically.
Swimmers who find the mile-long set of 4×400 too daunting can either do 2×400, or 4×200, with the same amount of rest. The point is to descend and negative-split the set at all costs.
If you have trouble descending your times on the repeats, you may be going out too fast in your first half. Experiment by taking it easy on the first repeat (maybe only exert yourself 50 percent instead of what you perceive to be a 70 percent effort). In time, you will learn your body’s capabilities and become familiar with your own sense of pacing and endurance, which will help you in long events where you will be required to save some energy for the back half.
Remember to always cool down at least five minutes after your last set before exiting the pool. Especially after a sprint set like 4×50, your muscles will be brimming with lactic acid that needs to be flushed out