Advanced 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 0:40 = 400
Cool Down – 200
Choice
Follow
This is the “all-purpose triathlete’s” swim workout. It works all parts of your mechanics, with the pull element in the warmup and kick element in the intermediate set. Swim the Intermediate Set with an eye toward increasing intensity as you move through, preparing yourself for the main Set. Also, the kick in the Intermediate Set is best performed “all-out,” with the 50 swim used an active recovery between the kicks. Leave your board at the end of the pool on each 25 and retrieve it after the 50. Active recovery is incredibly important in triathlon swimming as rarely do we get the opportunity to swim “steadily.” The Main Set includes a little bit of everything from distance focus in the 200’s, to all out sprint in the 25’s.