Konrad’s 2008 Friday A.M. swim workouts

Presented by Triathletix

I’m going to post these more or less weekly in reverse chronological order. Tweak the send-offs and distances as needed.

The Goal: Keep in mind, your swimming work should match your race goals. If you are doing an Ironman, you should swim more yardage with longer sets. If you are doing sprints, you might consider less yardage and more sprinting. In other news, grass is green, the sky is blue, water is wet.

BUT...though this stuff sounds obvious, too many people train for Malibu as if they are going to Kona. My goals are sprints and Olympic distance races. As such, there is more speed and power work and less total yardage.

Final Caveat: If your stroke isn't efficient, none of this applies. Stop hammering out yardage and (altogether now) TAKE A LESSON. Stop reinforcing bad habits and make 2008 the year you learn to swim smoothly and efficiently!


Ok, I usually don’t do 500’s but I was feeling motivated. I tried to give each of the three 500’s a different focus to keep it fresh.

w/u - 200 swim, 100 kick, 200 pull, 100 kick, 200 swim

10 x 100 @ 1:30. Focus was pace control. I wanted to every single 100 on the same time.

100 kick

3 x 500 @ 6:30

o #1 – Negative split (second half faster than the first half)

o #2 – 1st, 3rd, and last 100 hard, 2nd and 4th medium

o #3 – First 200 yards build, middle 100 hard, final 200 ez

100 kick warm down

4000 total yards in just over an hour.


Here's last week's Friday swim workout. Do this and I literally guarantee you'll qualify for Beijing. Or Kona. Or possibly Strawberry Fields.

w/u - 200 swim, 100 kick, 200 pull, 100 kick, 200 swim

5 x 100 pull @ 1:30

100 kick

9 x 150 @ 2:15. Here's how it breaks out:

o #1 - 150 easy

o #2 - 150 build (meaning "go a bit harder each length until you're going fast by the end")

o #3 - 150 super hard

Do this progression three times for a total of nine.

100 kick

5 x 50 @ :50 - really fast

2 x cup of coffee 1 x bowl of cream of wheat @ 1 hour 15 mins.

About 3000 yards in just under an hour (excluding coffee.)


w/u ("warm up") - 200 swim, 100 kick (no kickboard. on my back, arms extended), 200 pull, 100 kick, 200 swim

first set - 5 x 100 pull @ 1:30. I wanted to have no less than 20 secs rest so I was aiming to finish each in about 1:10 or so.

100 kick, then a couple minutes of stretching.

main set - 5 x 200 swim @ 2:45. I wanted to have no less than 30 secs rest so I was aiming to finish each in about 2:15 or so.

100 kick, then kill some time talking with friends.

6 x 50 @ :50, 1 breath down, 2 breaths back, no more than 14 strokes per length.

200 ez cool down.

About 3000 yards in just under an hour.


About Author

Jen Kramer and Konrad Ribeiro are your LATC Newbie Advisors. What does that mean? Let's break it down, shall we?
* Jen has been an LA Tri Clubber since 2006, has done two Ironmans, 12 marathons, and is one of the leaders of the LATC TriChicks. She is the Susan Lucci of LA Tri Club, having been nominated for a club award all five years, never quite closing the deal. Newbie of the Year, Member of the Year, Spirit Award, you name it, she hasn't won it! By creating the position of Newbie Adviser, she continues her longstanding success in finding ways to be involved with LA Tri Club without actually training, racing, sweating or really exerting any more energy than necessary.
* Konrad has been in the club since 2001, served three years on the LATC Board of Directors, completed two Ironmans, won a bike racing state title, won the 2005 LATC Spirit Award and bleeds LATC blue. Over a decade in the sport and he still forgets his cycling shoes when he goes to races making him perfectly qualified to be one of your Newbie Advisors.
* Newbie Advisors - Jen and Konrad will help new members (and those looking to just have fun!) get the most out of LA Tri Club. Some of what we do will be athletic. Some will be social. Some will be totally practical. And some will be pure fun. Our job is to make the club and the sport a bit less intimidating and give newbs more ways to meet new friends, find training partners, feel comfortable at workouts and enjoy everything that LATC has to offer. We'll also make lots of inappropriate jokes.


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