Here’s what testers thought of this workout. You can try out the first six workouts of the Swim Speed Workouts program for yourself! (See below)
TEST TEAM SUMMARY OF WORKOUT 5-2:
Greg S. (The 10x Ironman): This was a challenging workout. Doing the all-out 25s and kicks after the 3x400s was just like some of my favorite biking (Spinervals) or running (Runervals on the treadmill) workouts that start off with longer intervals, build in intensity, and finish with short one- or two-minute efforts at a fast pace. Very effective. Doing the 400s with increased intensity of within the 400s and then over the course of the three 400s, I think, should also help with pacing. My endurance for kick sets keeps improving.
Chad L. (The Sprint Speed Racer): I cut the kick set in half and kept it very easy. For fun, I actually threw in some Tarzan and Dog-paddle drills on the odd sets of 50, who’d have thunk it. I need to pace better on negative splits and descends. I didn’t time the last 400 but I know I wasn’t going faster than the one before it. Speed was only slightly faster on the second half of the 400s. Loved the speed set at the end (burn!) but the kicks were not all out.
Catherine L. (The Number Cruncher): Workout 5-2 was an endurance workout with fast 25s to improve speed when fatigued. How’d it go? It went great. The main set was really challenging with 3 x 400 with descend. The last 400 was hard and, well, I didn’t negative split it. It was a confidence booster for me, though, because now I can really keep myself together for this type of set. The speed set that followed was awesome. I did the bonus set and kept wondering when I’d fall apart, but it didn’t happen.
Having my stroke not fall apart with these longer sets is a real boost to my confidence. When the program first started I was worried because a lot of the early workouts no rep was longer than 50 yds and I was fearing loss of fitness. I was kind of skeptical. Now that my stroke is more intact, I am doing longer sets with improved form and endurance because I am doing them more efficiently. It was needless worry in the beginning. Being patient has paid off for sure.
Upon leaving the pool, a woman next to me complimented my swimming. She said, “You must have been a swimmer all your life—you have a killer stroke.” She was asking me for advice. Obviously I pointed her towards the Swim Speed books. Lately I have been accused of being a high school or childhood swimmer and/or a long-time swimmer. Before this program, I would leave the pool without a peep from people, and now in the locker room people are asking me questions and asking me questions poolside. I am not an expert at swimming!
Rebecca B. (The Open-Water Swimmer): Oops! There was a mix up at our house and (long story short) this is the card that made it to the pool, so I’m doing this workout a little out of order. Workout 5-2 was really quite nice with the 400s in there. We had a visitor to our group who remarked about the distance and said he welcomed it. The group was breathing hard after negative splitting the 400s. I find it hard to get a fast cadence going for the 25s. Something I need to work on for sure. I would name this one “up and at ‘em” since we started the 400s before the hour of six a.m. Tough to get going fast at that time. I will admit to skipping the tubing yesterday since I have a bit of soreness from those press outs.
Rhoden G. (The Soldier): The main set here was a true challenge but it also let me know that I was improving and strengthening. I surprised myself — I was able to descend and negative split. The all-outs were a good test of will and endurance. I think these are well placed and a good bench mark for the swimmer in training. Another tricep burner during the tubing set. Lots of sweat, too.
Jenn D. (The Ocean Ultra Swimmer): I was happy for the longer sets as it was easier to maintain a steady pace even if it wasn’t quite as quick as usual. The tubing set is getting to become more natural finally!
TRY THE FIRST TWO WEEKS OF SWIM SPEED WORKOUTS YOURSELF! Based on our Test Team feedback, you will be swimming noticeably faster after two weeks on the Swim Speed program. You’ll have developed a high-elbow catch and a better feel for the water. You’ll have begun to strengthen your core and your swimming fitness will be rising rapidly. Click here to learn how to try Swim Speed Workouts.