Want a the chance to win a FREE container of Ultragen by First Endurance? You can enter the draw with two simple steps:
#1: Make sure you’re a member of the Ironmantriathlontips email list.
#2: Leave your favorite swim workout in the comments section of this post (use your real email so we can contact the winner).
From there we’ll do a random draw on March 31st 2010.
Important Criteria!!!!: The swim workout does have to be a legitimate swim workout – “400 meters IM” does not count. Break it up into your Warm ups, Main sets, and Cool downs. If you’d like to leave multiple swim workouts, please do so in separate comments so your name will be entered into the draw more than once.
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We are going to restrict the draw to residents of North-America for ease of shipping. The winner is also responsible for the shipping cost and any duties that may arise from shipping across a border. Product will be shipped from the Ironmantriathlontips ‘headquarters’ – currently in California.
About Ultragen:
Research has shown there’s a critical thirty-minute glycogen window (called the “window of opportunity”) immediately following exercise when insulin sensitivity is at its highest and exhausted muscles essentially open the door to nutrients. If nutrients are not absorbed quickly enough, however, this opportunity for maximum restoration is lost. But it’s not just when nutrients are absorbed, it’s also about which nutrients are available. The body requires more than just sugar and protein to fully recover, so recovery is limited without a precise balance of nutrients. Ultragen delivers 60g of glucose, because clinical studies show that high glycemic carbohydrates taken after exercise create a catalyst, which increases the uptake of essential nutrients into exhausted muscle. In addition, Ultragen offers a synergistic blend of vitamins, minerals, co-factors, glutamine and BCAA’s specifically designed to modulate the damaging effects of cortisol brought on by intense endurance training. The Ultragen formula is designed to be fully absorbed within the essential thirty minute glocygen window, when the body is primed to absorb nutrients.
Ultragen contains special proteins (Whey Protein Isolate and Hydrolyzed Whey Protein) that meet the unique requirements of endurance athletes. Fast acting Whey Protein Isolate delivers high levels of anti-catabolic branch chain amino acids. Hydrolyzed Protein is enzymatically predigested in small, easy to digest, di- and tri-peptide chains that are quickly absorbed for muscular recovery. This is important because small molecule proteins are superior to the larger, hard to digest Whey Protein Concentrates that are used in most recovery products. The special proteins in Ultragen are absorbed faster and easier assuring you maximize recovery during the critical thirty-minute glycogen “window of opportunity”. The result: quicker recovery, improved endurance and the ability to race at a higher level.
Ultragen is designed to be absorbed quickly. For maximum recovery, mix Ultragen with water and consume immediately after exercise. Mixing Ultragen with anything besides water and/or consuming other foods during the first thirty minutes after exercise will slow down absorption. Thirty minutes after using Ultragen you should drink and/or eat something else.
IronmanTips (48)
Jared Detroit (7)
Ben Greenfield (4)
Chris (4)
Erin Lee (erin337) (4)
Matt (4)
Sam (4)
automobile sweeps... (3)
Brian (3)
swim workout
Warmup 300
Drills 600
3 x 100:
25 6-1-6
25 3-3-3
25 TPR
25 swim
Repeat
Mainset 1200
300 at race pace, rest :15
200 at race pace, rest :15
3 x 100 in Z4, rest :20
4 x 50 in Z4, rest :20
2 x 50 kick in Z4, rest :20
4 x 25 in Z4, rest :20
Cooldown 200
Total — 2300
OK…. here goes…. my coach throws this one at me occassionally and I find a "learn" something everytime. I'm a pretty newbie swimmer (relatively speaking) so I find it great to get me comfortable on learning pacing, recovery and holding my form when sucking wind at different paces….
Warm-up: 400 Choice easy (I generally alternate 50 breast/50 freestyle, although I'm supposed to be throwing backstroke in there as well…)
Drill set: 8 x 50 Catchup (20) – Really focus on holding the line and not starting your pull until you're other hand hits the water. Swim as 25 drill/25 free.
200 easy
main set:
100 mod (20)
200 mod/hard (15)
300 hard (15)
400 mod (10)
400 mod (10)
300 mod/hard (15)
200 hard (20)
100 mod
Cool Down: 300 choice easy and out of pool.
250 warm up
100-200-400-500 up and down with last 200 & 100 fast – only :30sec rest after each leg
250 cool down
OK, you guys have seen this on Twitter…
Warm up:
4×25 dolfin kicks alternating on back and on belly
200 freestyle easy
Main sets:
10×100 fly w/ 20 sec rest. More rest time can be taken if needed, but you will get harassed mercilessly by coach on pool deck until you go:)
Cool Down:
1×50 Kick
1×50 Breast
1×50 Back
1×100 Free
I've only completed this workout once, but it was by far the hardest thing I've ever done in the pool. I don't think I would do it again if left to my own devices, but we you do it with a team or a group it's kind of like "last man standing". Just don't try to drive anywhere when you're done!
4 x 100 swim warmup EZ, RI :10.
8 minute kick (:40 easy, :20 hard, repeat). No board for kicking every other 100.
6×50 w/:20 sec RI. Moderate pace.
4 x [50, 100, 150] all w/:30 sec RI.
6×50 w/:30 sec RI (breathing pattern: Every 5th breath).
300 cool down (50 kick/50 swim).
Here's mine, leading into IMC, a big steady state swim set:
WU: 500 easy, 200 kick, 6x 50 accelerations
MS: 4000 meters steady
CD: 200 pull easy breathig on 3,5,7,9 strokes, 100 kick
I hate kicking and in fact, I think that I actually go backwards when I kick at times. It sucks when everyone is passing you on kicking drills and you are flying on the pulling sets. So here is my compromise:
400 warm up (every fourth lap different IM stroke)
200m drills (paddles, catch up, fingertip, fist)
4×500m main set (300 pulling slow one way/fast coming back, 100 kick with each 25 facing a different direction [face down/left/up/right], then 100m swim all out); rest 2 min between sets
200m cool down (back, breast, free x50)x2 … fly on a cool down is ridiculous.
enjoy.
Rich
100m pull bouy
100m kickboard
100 breast
500m free
100m underwater
100 pull bouy
100m kickboard
100 breast
As you can tell, I'm not much of a swimmer, but working on it.
I always like ladder workouts. Here it goes:
Warm Up:
500 (100 easy, 100 body rotation, 100 catch up, 100 pull buoy, 100 easy)
Main Set (20 sec rest for each):
100 (easy)
200 (moderate)
300 (easy)
400 (moderate)
500 (easy)
400 (moderate)
300 (easy)
200 (moderate)
100 (hard)
Cool Down:
4 x 50 focusing on perfect form
Total: 3300 yards
Warm-Up:
300 Choice – FR/Non-FR Swim
Warm-Up #2:
3 ROUNDS OF THE FOLLOWING (Focus: Breathing into the Water):
- 50 Fast streamline Kick
- 100 Catch-up, odds; Fists, evens @ :10R
- 100 EZ FR @ :15R
Main Set:
3 ROUNDS OF 4 x 25 @ :15R
#1: 1/2 Fast, 1/2 EZ
#2: 1/2 EZ, 1/2 Fast
#3: Build-Up to Fast
#4: Fast
Main Set #2:
12 x 75 FR @ 1:20/1:30/1:35 – Descend 3-3-3-3
100 EZ FR @ 2:30 – Stretch out the legs
Cool Down:
200 Swim – FR/BK/FR/BR by 25
I love this one:
a) 500-400p-300-200p-100
b) 400p-300-200p-100
c) 300p-200-100p
d) 200-100p
e) 100 mostly non-freestyle = 3,500 yards/meters in all.
First 500 is warm up , P= use paddles only at 85% effort thoughout
Warm up: 400 swim, 300 pull, 200 IM, 100 kick
Main Set 1: 10 x 100 Pull on 1:40
Main Set 2: 3 X (3 x 100 free, 200 stroke, 50 EZ, 200 IM, 50 EZ)
Cool Down: 200 EZ stroke
Warmup
200 backstroke
200 pull
100 kick
300 very easy, DPS bilateral breath
Preset
4 X 100 IM RI=30’’
100 backstroke
6 X 25 butterfly RI=3’
200 closed fist and pull buoy
50 OK
50 Index
50 Pinky
4 X 50 DPS RI=10’’
100 backstroke
Main Set
4 X 50 sprint with paddles. RI=2’
100 backstroke
1100 free with drag suit
100 backstroke
4 X 200 (odds with paddle and pb/evens free) RI=45’’
Cooldown
200 backstroke
W/up: 600 choice including some drills
3 x 100 kick 50hard/50easy
6 x 50 m. surge 15 m.
100 m. easy
3x (6 x 50 m. hard with 15 s. rest between 50's)
100 m. kick between each set of 6
200 m. easy choice
W/U: 400 easy swim; 200 kick; 200 pull; 200 drills of choice (ie. long axis drills, skulling, etc)
Main set:
breathing ladder: 4×250 (first 50 breath every 3rd stroke, 2nd 50 breath every 4th stroke… up to 7 on the last 50)
8 x 50 golf (count strokes and add that number to the time it took for the golf score. Try to lower that total number)
200 kick without a board
2 x 100 IM
4 x 100 – with 20 sec. rest. Last 100 is a timed effort
200 easy choice cool down with 4×15 pigs on the wall
Total: 3400 with cool down
Great swim – may even go do that one right now! But, what the heck is 4 x 15 pigs on the wall?