To be able to swim at a faster pace for a longer period of time, an athlete needs to develop both their endurance energy system and their lactate threshold energy system. Additionally, attention to proper stroke technique is paramount, particularly when an athlete begins to fatigue. Strength training and long endurance sets both aid in a swimmer's ability to maintain a faster pace for a longer set. Here is a 2000 meter/yard workout that will help to target both the lactate threshold energy system as well as the aerobic energy system. The workout also helps to strengthen the muscular endurance of a swimmer and emphasizes proper swim technique. Begin with a 400 meter/yard warm up divided into: 4x (segments)- (25 swim, 25 drill, 25 swim, 25 back kick). Following the warm up, swim 2x25 at 100 meter pace on 1:1 work to rest ratio. In other words, if it takes 55 seconds to swim 25, rest for 55 seconds. Next do a 50 meter/yard easy swim. Perform 2x50 at 100 meter pace on 30 seconds rest. The do a 50 meter/yard easy swim. Perform 2x100 on 100 pace plus 3 seconds, add a 40 seconds rest. Perform 100 meter/yard easy swim then a 600 meter/yard pull with paddles. Cool down. This 2000 meter workout has a bit of everything in it to keep the workout interesting and engaging. It also ensures appropriate training stress to the targeted energy systems, namely endurance and lactate threshold. Pay close attention to proper form, particularly towards the end of the swim set as you begin to fatigue. This is an excellent opportunity to reinforce proper technique particularly when you are tired. Doing so will help maintain a more consistent swim speed for longer and longer swim sets.
To be able to swim at a faster pace for a longer period of time, an
athlete needs to develop both their endurance energy system and
their lactate threshold energy system. Additionally, attention to
proper stroke technique is paramount,... More