Here is a great workout for a triathlete swim group, if you can get 4 lanes at your local pool and you have a few swimmers. It is incorporated into the March 1 workouts I posted in the blog. It works on all elements of triathlon swimming: sighting, awareness, body contact and endurance swimming. You
Read moreAdvanced Group – 3100 yd workout Objective: Drills, Kick, Sighting, Crowds and Long Free Swim Warmup – Drills – 500 yds 10 x 50 FS (Odd: Fingertip Drag, Even: Fist) Intermediate Set (Kick Medley, No Board)– 800 yds 16 x 50 – Alternate 25 Kick Fast, 25 Free Active Recovery (4 times through the medley
Read moreAdvanced Group – 3300 yd workout Objective: Breath Control, Side Kicking Power and Development, Triathlon Swim Sighting, Crowd Swimming Warmup – 600 yds 200 FS 200 Pull (Try Flip turns) 200 Anything but FS Intermediate Set – 800 yds 4 x 100 FS Build 4 x 100 FS @ 1:50 Main Set – 1500 yds
Read moreAdvanced Group – 3100 yd workout Objective: Test 400 fitness, Test 100 fitness, Determine race 100 pace, determine optimal set interval times Warmup – 600 yds 300 Freestyle 300 Pull Intermediate Set – Kick Medley – 800 yds 2X 4 x 50 Regular (IM kicks (butterfly, back, breast, FS) “regular”) 4 x 50 Inverted (IM
Read moreAdvanced Group – 3000 yd workout Warmup – 400 yds 200 Freestyle 200 Pull Intermediate Set – 600 yds 8 x 75 (25 Flag Kick Fast, 50 FS) Main Set – Descending Ladder – 1600 yds 2 x 200 @ 4:00 4 x 100 @ 2:00 8 x 50 @ 1:00 16 x 25 @
Read moreAdvanced Group – 3150 yd workout Warmup – 400 yds 200 Freestyle 200 Kick Intermediate Set – 400 yds 8 x 50 @ 1:10 – Decreasing time Main Set–“Sawtooth Ladder”-2150 yds 50, 100, 150, 200, 250, 300, 350, 400 at Long Event (Example: 1:50 Pace/100 yd = 1:17 IM or :39 Half IM) Pace 50
Read moreAdvanced Group – 3000 yd workout Warmup – 600 yds 200 Freestyle 200 Pull 200 Kick Intermediate Set – 800 yds 8 x 100 – Start with 35 sec rest, decrease by 5 sec each rep (35, 30, 25, 20, 15, 10, 5) Main Set – 1200 yds Timed 400 400 Kick – 100 Dolphin,
Read moreAdvanced 3300 yd Swim Workout – Jan. 11 Warmup – 500 yds 200 Swim 200 Pull 100 Kick Intermediate Set – 600 yds 8 x 75 (25 Kickboard, 50 Swim) Continuous Main Set – 1800 yds 8 x 50 (25 Dolphin Kick Hard, 25 FS Easy) 200 FS 8 x 50 (25 Backstroke Kick Hard,
Read moreAdvanced Swim Workout – 2800 yds Warmup – 400 yds 400 Pull Intermediate Set – 600 yds 8 x 75 (25 Kickboard, 50 Swim) Continuous Main Set – 1600 yds 2 x 200 on 4:30 = 400 4 x 100 on 2:10 = 400 8 x 50 on 1:10 = 400 16 x 25 on
Read moreAdvanced Swim Workout – 3200 yds Warmup – 400 yds 8 x 50 Cont. Swim w/ 10 Alternating Front/Back Wall-Ups After each 50 Intermediate Set – 700 yds Swim Each Faster (choice of kick): 200, R15, 50 Kick, R15 150, R15, 50 Kick, R15 100, R15, 50 Kick, R15 50, R15, 50 Kick, R15 Main
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