High Intensity Swimming Workout?

Go to the USMS (masters swimming) website. They have all sorts of interval workouts there.

Looking on the masters website is great, but those workouts are designed for swimmers. I have done both for a while, and have a few tips:

-I don't know your swimming ability, but either way id say stick to freestyle and backstroke. There's not too much of a difference in the strokes in terms of work that relates to running, but poor mechanics in butterfly or breaststroke can lead to overuse injuries.

-Similarly, don't worry too much about swimming-specific things, such as flip-turns. Get your legs, core, and lungs working hard so they can do it better on the trails and tracks.

-Focus on breath control. try breathing every 3 or 5 or 7 strokes, even if that means going slightly slower. This will help aerobic efficiency in running.

-This is going to sound weird, but try kicking from the hips, and having the motion travel down the leg almost like a whip. You'll work your legs pretty hard, and get some good speed in the water.

-Try to keep your hips up by engaging your core. It works your core, helps overall posture (both swimming and running), and will have you swimming faster.

-If you have a favorite interval workout that you do running, adapt it by dividing the distance by 4. I.E. repeat miles would be repeat 400's in the pool

I know this is a lot, but i really like seeing runners get in the pool, but there's a lot they need to know other than "Just swim." Let me know if you have any questions

@A Swimmer

Thanks for the tips! I've been swimming (always cross training for running) for a few years, so I have at least acceptable form in freestyle. I generally breathe every 3 strokes or 5 if I'm going slow.

My challenge is that I have trouble getting my heart rate over 120 in the pool. I tried 6x250 with 20sec recovery at a hard effort and just barely reached 130. Is there a specific workout or workouts that I can do to get my heart rate up and keep it there?

If your heart rate is not getting up where you want it, then you are either swimming too slow or giving yourself too much rest between intervals. A typical workout that really gets the heart pumping is decreasing the interval time. For example, do 8x100's freestyle. The first 100 should be done at a comfortable interval (I don't know how fast a swimmer you are or I'd give you a suggested interval) then each subsequent 100 drop by 5 seconds. By the end of the 8th 100, you will be sucking wind. Another set could be 8x50s. First 50 is done 25 easy, 25 fast, 2nd 50 25 fast, 25 easy, 3rd 50 is 50 fast, 4th is 50 easy. Fast as in all out sprint. Then repeat. These can be done on 50 seconds -1 minute intervals.

I somewhat disagree about learning flip turns because stopping even briefly at the wall gives you rest that you don't need if you want to get your heat rate up. But if you're not into swimming for the long term, probably not worth the effort as it takes some time to learn.

So learning an exact, tumble-turn with good flip speed wont help you running, especially when an open turn is just as good. IF you can get a quick open turn (just kinda grab the wall and rotate on your side if that makes sense, that's better for the runner than the swimmer.

As for the heart rate question, fast sprints on short intervals get it up there, basically just high intensity, very short intervals, such as 50's and 100's. longer stuff is good for aerobic work, but cardiovascular work actually comes more from the sprint stuff in the water. like littlelou said, 8x100's descending pace, or 8x50's of varying intensity are good staple workouts. keep the rest very short, maybe 5-10 seconds between reps. That's what will make the 6th and 7th and 8th repeats really tough

Go to USRPT website and get some sample sets. Those will get your HR up.

Ex. 50 x 25 on :30 with target time of :13. Miss your goal, sit out a cycle, Miss 2, set over. (Want to add more intensity? Get out of the pool after every rep).

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DoublesGuy wrote:

Hi LR,

I'm currently running 80-85mpw on 2-3 running doubles, and I'm looking to add 2-3 swimming (not aquajogging) sessions per week - kinda like what Webb did.

Any swimmers out there that can recommend a good workout that will get the heart rate up and keep it there? I'm looking for a 30-60min workout.

Thanks

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You also have to remember that your heart rate will be a fair bit lower swimming than running. for one thing you're horizontal, for another you're in water. Both of those reduce the difficulty of pumping blood, so for the same effort you'll have a lower heartrate.