Swim

My buddy Andy, Captain of the Army Swim Team way back in 1994-5, asked me recently if I'd archived my swimming workouts on this blog.  I realized that I hadn't and that this was an obvious mistake.  One of the principle things you want to do as a blogger is increase the number of ways you archive your posts, so that you can continue to generate hits from your previous work.

This blog already has a TRIATHLON tab, and I humbly suggest that if you are a triathlete or just a novice looking to improve your swimming, you should start there.  There are several posts over there about swimming form and swim training basics, many from my days writing for Triathlon.About.Com.  This tab is intended for established Master's level swimmers who already have a substantial background in the sport.  If you've never been on a swim team, and you try to do these workouts as written, you're unlikely to do yourself any favors.

For established swimmers: I am not out there trying to kill myself.  Most of these workouts are archived as part of a triathlete training regime, intended to prepare me to swim an open water mile at the start of an Olympic distance triathlon.  These days I'm mostly training to stay fit, but I still occasionally set goals, usually either for the open water mile or the 500 Free.  The older workouts (the "tri training logs") tend to have more long, aerobic-paced sets; the newer ones--at the bottom of the page--are generally done at a faster pace with a bit more rest.

Most of these workouts are between 2000 and 3000 yards, using a Cruise Interval of 1:15 per 100.  A few get out to about 4000, but I rarely go further than that.

Swim Across the Sound

Thank You! Final Thoughts on the Swim Across the Sound (2022)

Swim Across the Sound: Swim Week (2022)

Swim Across the Sound Update: Less Than One Month To Go! (2022)

Swim Across the Sound: An Eventful Day (2022)

Swim Across the Sound (Update 2): Aerobic Threshold Mystery! (2022)

Swim Across The Sound Update (2022)

Team RBG 2.0 & the Swim Across the Sound (2019)

Pics from the Swim Across the Sound (2019)

Swim Across the Sound 2018

Final Thoughts: 2017 Swim Across the Sound

Swim Across the Sound 2017

Race Report: Swim Across the Sound 2015

Swim Across the Sound (2015)

Offseason Triathlon Workouts
Offseason Swim Workouts: Getting Faster

Week #1
Week #2
Week #3
Week #4
Week #5 (Cruise Interval Week)
Week #6


Swim Workouts and Archived Workout Logs
Swim Practice Tonight (10/7/14)
Offseason Training Log: 10/6 to 10/12
Offseason Training Log: 10/27 - 11/2
Today's Swim Practice (11/8/14)

Tri Training Log: New Year's Week (2015)

Tri Training Log: 1/5 to 1/11

Tri Training Log: Jan. 12 to 18, 2015

Tri Training Log: 3/2 to 3/8
Tri Training Log: 3/16 to 3/22
Triathlon Training Log: 3/30 to 4/3
Tri Training Log: 4/4 to 4/12
Training Log: PLYOGA & Triathlon Training (7/6/15)
Going Longer (Swim Across the Sound)
Triathlon Training Log: 8/10 to 8/16
Triathlon Training Log: 8/17 - 8/23
Swimming Reality Check: It's Not All Bad
Tri Training Log: 9/7 - 9/13
Tri Training Log: 9/28 - 10/4
Veteran's Day Workout
Training Log: Dec. 28th to Jan. 3rd
Training Log: 1/4 to 1/10
Training Log: 1/11 to 1/17
Training Log: 1/18 to 1/24
Training Log: 2/1 to 2/7
Training Log: 2/8 - 2/14
Training Log: 2/29 - 3/6
Training Log: 3/7 to 3/13
Saturday Workout Notes (with weights; 3/19/16)
Training Log: 4/4 to 4/10
Saturday Workout Update (with weights; 7/23/16)
Workout Journal: August 8, 2016
Workout Journal: On the Value of Goals
Odds & Ends: Last Day Before Vacation
Workout Journal: Coming Back Into Form
Swim / Triathlon Training: Building Emotional Resilience
Yesterday's Workout (or "How to Swim Stupid") [4,150 yards]
Swim Workout: Impromptu Racing (50s!)
Friday Mad Science: Putting Ourselves Back Together
Weekend Swimming Workouts: Jan. 14 & 15, 2017
Swim Workout: Jan 17, 2017
3 Short Swimming Workouts
3800 Yard Swimming Workout
More Swimming (3000 yards)
Aerobic Swimming Workout
Swimming Stupid
Swim After Skiing
4-Star Swimming Workout
Swimming: 3700 yards, traditional format
Long Open Water Swim
4600 Yards & a Bit of Swimming Philosophy
3200 Yards Mid-Tempo Swimming
Swimming: Dieting Sucks, But... (5000 yard workout)
4000 Yards Swimming + Weight Room Work
Workout Notes: 3700 Yards Swim & Chest / Shoulder Lift
3800 Aerobic Pace
4600 yards, & I Feel Better.
Swimming: 5000 yard key workout
Swimming: 5300 yards & I adapted it for the track
Swimming: 3200 Yards of Ugly (and a Skiing Story)
Swimming: New Year's 5000
Weights, Swimming, & Recovery
4500 Yards Swimming (+ Basic Body Fat Analysis)
Short Swimming Story
Some Thoughts on Getting Older as an Adult Athlete
New Year's Week Swim / Weights Workout Notes (2020)
Swim: 2 Longer Workouts (4000 & 3800 yards)
Swimming: 1 Week (10K Yards)
Back in the Pool (2900 yards)

Two Workouts: Spin + Swim

Thursday Swim + Weight Workout