Pool

Pool Workouts: Pick and choose as you wish. Modify whereever you want. Intervals are up to you. Mine are only suggestions. The fewer breaks you take between sets, the better for you. A water bottle (w/ carbo drink?) is a good poolside idea. Overall idea is to hold or progress pace. Open turns are completely ok. Swim downs afterwards are important even though the first part of most sets can be used as warmups. I threw in a couple of sprints sets because speed is important too. You don't have to do all of this in one day!

6 or 4 (5 x 200) odd sets:#1/ 2:45#3/ 2:40#5/ 2:35 even sets:2:30

Odd sets are at progressively faster intervals, even sets are at a steady (fastest) interval. Hold a steady, comfortable pace on odd sets but use #1 of each set for recovery. Aim for 5 seconds rest on the even sets. Use the entire first set as warm-up. Go right in to each set (no breaks). If you only do 4 sets, start at the (even interval + :10) 6 sets = 6000 yards, Time: 78 minutes 4 sets = 4000 yards, Time: 52 minutes

Ladder: 100-200-300-400-500-600-700-800-900-1000 Interval: 1:20 per 100. Try to hold the same pace throughout. 5500 yards Total completion time: 73:20

4 x 2000 Interval: 25:00 (24:00 is 1:15/100 pace) Total completion time: 1:40 Hold an even pace or descend. #4 can be swum as 4 x 500, easy/superduper fast "Beat the Tide pace" (this is a good set on it's own) To "Beat the Tide", force yourself to swim faster at the end of long, challenging sets, no matter how tired you are. You might have to swim faster at the end of your Channel swim, in order to beat the outgoing tide, even though you might be cold and/or tired.

Straight swims of 5000 or 6000 or 7000 yards. Do them often (2-3 times per month) and keep track of pace and overall time. Try to be in same or faster timeframe over a few months (i.e. within 15 seconds of your time.) Do open turns if you want; it's easier on your back.

Long pool swims: 3 to 4+ hours. 2, 3, 4 hours in 50 meter pool if possible. For 3 & 4 hr swims, practice feedings. It is important to bring food to feed every half an hour or so. This is a good opportunity to experiment with foods: what works/stays down and what doesn't. When I was training for the Channel, I first did a 2 hour swim for distance (~9200 yards). After that, my 3 to 5+ hour swims were for time, not distance (~1:30/100 meters or slower). If you're doing your weekly yardage, there is no need to do a pool swim over 4 + hours. It's just too boring. I had people swim in the pool at the same time (they didn't pace me) for companionship. It is also helpful to have some friends on the deck to note the elapsed time and to prepare and administer the feedings. (they can work in shifts and should bring something to read since this whole swim can get pretty S-L-O-W.) The swimmer is to swim the whole time; this is not a party. Move the clocks out of the swimmer's range of vision. It is very boring and forces the swimmer to give up control but it is also good mental practice. Afterwards, the swimmer gets 2 desserts if they want.

2x (4 x 800)Take :30 rest after each 800 #1: 8 x 100 1:20, desc. 1-4, 5-8 #2: 4 x 200 2:45, easy/fast/easy/faster #3: 2 x 400 5:30, easy/fast #4: straight, negative split 6400 yards Total time: almost 90 minutes

2 or 3 x (1 x 400, 2 x 300, 3 x 200, 4 x 100)all at 1:20/100 Progress the pace for each segment. 2 sets: 4000 yards, total time: 60 minutes 3 sets: 6000 yards, total time: 90 minutes

100 easy/500 neg. split/100 easy/10 x 50 :45 pace 100 easy/400 neg. split/100 easy/ 8 x 50 :45 pace 100 easy/300 neg. split/100 easy/ 6 x 50 :45 faster 100 easy/200 neg. split/100 easy/ 4 x 50 :45 faster 100 easy/100 neg. split/100 easy/ 2 x 50 :45 fastest 4000 yards Time: about 60 minutes

Pool Workouts
Pool Training Sets
My Weekly Training Schedule Before the Channel