Question on Faster Swim Sets

kimmydct

Just curious....  For the bike and run, we do the harder Z4/FTP/speed stuff "work" first then add on Z1,2,3 after.  With a lot of the swim WKOs, I notice longer sets first, then the speed work (ie 50's as 25 sprint, 25 EZ).  There is just no way I'm getting any sprints out of these noodles called arms after 2-3,000 yds of other stuff.  Any harm in doing the speedier stuff first, if that's the only way it is going to happen? Otherwise, my swimming is 2 categories... slow and barely afloat.   

Coach Rich

Posted By Kim DuBord on 27 Jul 2015 12:20 PM


Just curious....  For the bike and run, we do the harder Z4/FTP/speed stuff "work" first then add on Z1,2,3 after.  With a lot of the swim WKOs, I notice longer sets first, then the speed work (ie 50's as 25 sprint, 25 EZ).  There is just no way I'm getting any sprints out of these noodles called arms after 2-3,000 yds of other stuff.  Any harm in doing the speedier stuff first, if that's the only way it is going to happen? Otherwise, my swimming is 2 categories... slow and barely afloat.   

As I write these workouts, MS1 is more important than MS2 and so if something needs to be compromised, I'd rather it be MS2. To counter your observation, if you were to do the longer interval set while tired, you more likely to be doing it slowly, with poor form. 

If it were me, I'd adjust MS2 so that I was swimming fast(er) with good form. So, take more rest, add in some active recovery, etc. 

Nemo Brauch

Interesting observation Kim. I actually was noticing exactly the opposite in my workout today. Fast stuff first (100s, 50s with half sprint/half easy) then long intervals at the end. I figured part of that was to get us used to working hard at the beginning of the race and then settling in. But I guess unlike the bike/run workouts- the swim stuff is much more varied based on the purpose Rich has for that day (I like the variety- so thanks for that)

david ware

Also remember that in a race your arms will start to get tired so you want to be able to retain good form. Sprints at the end are good neuro activators as long as you keep that good form. if you need a little more rest for the sprints to maintain form that will still pay big dividends.

William Jenks

I agree with Rich that the way to make those work is to do them with more rest between them. The "sprints at the end" is very common in the swimming world. You may not do them especially FAST, but you can do them HARD with the best form you can hold and take a little more rest as needed between them. You might find that 50 or 100 with a pull buoy easy can help you recover your form in between fast efforts.

kimmydct

Thanks all! As luck would have it, last night's swim had descending sets first!
First off, after a few bad OWSs, I decided I really should attempt to do the 3xweek swims. Last night's WKO was to be
MS1: 3 x 4 x 50 Descend, MS2: 3 x (4 x 100), MS3: 3 x 200 Descend. MS4 (Optional): 600 any pace.
I managed MS1 right on target (which surprised me with my limited swim speed work lately) and the first 4 x 100 but then my shoulder was tired (I swam on Sun too) so I decided to just do 1000 slow. Not wanting to re-aggrevate my mystery shoulder issue!

https://connect.garmin.com/activity/846778488