Swimming workouts -- from Andy

I asked Andy for suggestions on how to structure swim workouts, and below is his reply. The example workout may be pretty long, so please adjust by a factor of .25, .5, etc. as necessary -- don't be intimidated! =) -E

Andy's response:

When it comes to training for distance swimming events there are a few things to keep in mind:

• warming up
  
• stroke technique and efficiency (which includes balance in water, swimming straight, breathing technique, etc)
  
• warming down
  

I would use the following skeleton in designing workouts:

• Warmup: different for different people but this should start with a nice long slow swim, thinking about body position and technique. Start with something like 200yds, a short rest, and then a few hundreds of drill, focusing on one drill aspect per 100.
  
• Long swim: Do your big set here, something around 1000-2000yds. Break it up usually (4x500, 2 X 1000, 8 x 200, etc) and occasionally push yourself into a straight long swim (2000 yds straight, that sort of thing.
  
• Kick set (500 or so of kick.. and switch this up a little now and again too)
  
• Warm down (again thinking about technique and working lactic acid out of your arms and legs with consistent slow swimming. A few hundred yards should take care of this.

An example (3600 yds total):

• 200 slow freestyle warmup
  
• 8 x 100 drill freestyle (2x100 zipper, 2xflip, 2x8kicks right/left, 2xswim with fists)
  
• 800 swim
  
• 600 swim w/ paddles
  
• 400 swim w/ snorkle
  
• 200 swim
  
• 400 kick w/ fins
  
• 200 warmdown

Obviously if people are at a more or less advances stage in their swimming, this skeleton workout can be adjusted by a factor of +/- 1 (ie do 1/2 or 2 times the yardages) just make sure you're nicely warmed up before you start to push yourself in the main set.