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Installment #4 1D7W
RUNNERS SWIM WORKOUT 2,000 yards, by Clay Evans SCAQ Swim Club head coach.

I am amazed that not more runners take advantage of the water. Even those at the Olympic level should be getting in the water to enhance their endurance, speed, flexibility and longevity.

Try this workout to supplement your running, increase your strength with water resistance and loosen up your range of motion with the natural stretching you find in the water. All great for the serious runner or the mild jogger. And besides all of that, your cardio will improve without the stress of the water and the increased compression of breathing while in the water. Swimming is like altitude training - you are holding your breath and having to open those lungs with the added weight of the water. Runners I advise heavily to use your fins. Some coaches will say don't because you will become dependent on them, but who cares? Are you trying out for the Olympics in swimming in 2008? You have become dependent on your shoes haven't you? Fins are okay especially the short ones.

Main tip I can give to those runners heading to the pool: relax! You run better when relaxed, you will swim better when relaxed. Second most important tip: Always get your times on each swim - every swim - every distance from the time you start. Getting your times gives you feedback on how well you are doing. Now try this workout, if you are out of shape or don't have fins you might want to cut this back a little - give it a try.

Enjoy

2 x 100 yards warm up (yes, even now get your times) Go real easy, build into this workout - how about slow motion.
1 x 100 more drill and think - catch up. Think long, think relaxed and think feel each stroke. The catch up drill slows you down so that you have more time to concentrate on each arm. It also forces you to stretch and reach.
3 x 100 pace yourself swims - that means you get faster each one. Remember you workout the hardest and burn off the most calories when you learn to pace yourself, to progress. That means you are watching the clock, setting up an interval to go on and getting your time. You want to stick to that interval this workout and as you get in shape pick an interval that gets you less rest.
1 x 100 easy: relax, recover but drill and think - sideways kick, 12 kicks to side.
2 x 200 pace (1100) this back to work but again build and pace yourself such that the second one is faster than the first. In each swim the second half should be faster than the first half.
100 again easy break to drill and think - you pick the tech drill.
1 x 300 This is the grand finale. However stay under control and each lap should progress with your effort.
1 x 100 easy recovery
300 kick use fins. Okay runners: feel yourself be flexible and relaxed from the hip down. Point your toes. This is a great way to limber up yet get different resistance effort with the water. Fins are great for increased resistance and how it helps your ankle and legs limber up. Use them even though you think that they will be a crutch.
4 x 50 Kick hard with fins. Your interval if fins should be around 1 min each 50. This is a great hard set for those legs.
100 kick easy to loosen up
100 swim easy to loosen up