Ironman champion Lauren Brandon’s time-crunch swim workout

 

Most of us do not have a lot of extra time for training, so while it’s great to do drills and work on your stroke, some days are all about just getting in those laps. The following workout is a great set to get the hard work done quickly. There are a few options for this set, so don’t get discouraged if 4,000 m is more than you can handle right now.

Workout: 4,000 m

• 40 x 100 free as follows….
• 10 x 100 on a pace where you get 10 seconds rest for warm up speed
• 10 x 100 on a pace 10 seconds faster than above
• 10 x 100 on a pace 5 seconds faster than above
• 10x 100 on a pace 5 seconds faster than above ( you should be getting about 3-5 seconds rest and it should be hard).

Example:

• 10 x 100 on 2:00 at warm up speed and getting 10-20 seconds rest
• 10 x 100 on 1:50 a little bit faster
• 10 x 100 on 1:45 a little faster
• 10 x 100 on 1:40 going pretty hard and getting less than 5 seconds rest

Related: Swim training post-COVID

For a 2,000 m workout…

20 x 100 total

Instead of doing 10 x 100, you will do 5 x 100

Example:

• 5 x 100 on 2:00
• 5 x 100 on 1:50
• 5x 100 on 1:45
• 5x 100 on 1:40

For a 1,600 m workout…

16 x 100 total

Instead of doing 10 x 100, you will do 5 x 100

Example:

• 4 x 100 on 2:00
• 4 x 100 on 1:50
• 4 x 100 on 1:45
• 4 x 100 on 1:40

*I would suggest doing this workout without any equipment