The Cross Lane Swim Workout For Triathletes

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

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Dover YMCA Tri-Swim Class Intermediate Group 2800 yd. Workout – Mar. 1

Intermediate Group – 2800 yd workout Objective: Drills, Kick, Sighting, Crowds and Long Free Swim Warmup – Drills – 400 yds 8 x 50 FS (Odd: Fingertip Drag, Even: Fist) Intermediate Set (Kick Medley, No Board)– 600 yds 12 x 50 – Alternate 25 Kick Fast, 25 Free Active Recovery (3 times through the medley

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Dover YMCA Tri-Swim Class Intermediate Group 2700 yd Workout – Feb. 22

Intermediate Group – 2700 yd workout Objective: Breath Control, Side Kicking Power and Development, Triathlon Swim Sighting, Crowd Swimming Warmup – 500 yds 200 FS 200 Pull (Try Flip turns) 100 Anything but FS Intermediate Set – 800 yds 4 x 100 FS Build 4 x 100 FS @ 2:00/2:10 Main Set – 1200 yds

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Dover YMCA Tri-Swim Class Intermediate 2500 yd Workout – Feb. 15

Intermediate Group –  2500 yd workout Objective: Test 400 fitness, Test 100 fitness, Determine race 100 pace, determine optimal set interval times Warmup – 400 yds 200 Freestyle 200 Pull Intermediate Set – Kick Medley – 800 yds 2X 4 x 50 Regular – IM Kicks (Butterfly, Back, Breast, FS) done “regular” 4 x 50

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Dover YMCA Tri-Swim Intermediate Group 2700 yd Workout – Jan. 25

Intermediate Group – 2700 yd workout Warmup – 400 yds 200 Freestyle 200 Kick Intermediate Set – 400 yds 8 x 50 @ 1:10 – Decreasing time Main Set–“Sawtooth Ladder”-1700 yds 100, 150, 200, 250, 300, 350 at Long Event (Example: 1:50 Pace/100 yd = 1:17 IM or :39 Half IM) Pace 50 FAST between

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Dover YMCA Tri-Swim Intermediate Group 2500 yd Workout – Jan. 18

Intermediate Group – 2500 yd workout Warmup – 400 yds 200 Freestyle 100 Pull 100 Kick Intermediate Set – 600 yds 6 x 100 – Start with 25 sec rest, decrease by 5 sec each rep (25, 20, 15, 10, 5) Main Set – 1200 yds Timed 400 400 Kick – 100 Dolphin, 100 Back,

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Intermediate 2650 yd. Swim Workout – Mar. 2

Intermediate Swim Workout – 2650 yds Warmup – 400 yds 8 x 50 Cont. Swim w/ 10 Alternating Front/Back Wall-Ups after each 50 Intermediate Set – 450 yds Swim Each Faster (Choice of Kick): 150, R15, 50 Kick, R15 100, R15, 50 Kick, R15 50, R15, 50 Kick, R15 Main Set/Cool Down – 1800 yds

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