This workout is 3500 yards but you can always make it 2700 yards by skipping the 400 moderate and 4×100 fast.
Warm-up:
200s, 200ch, 100p, 100k
8×25 build to sprint (R:05)
Pull Set:
200p with paddles
2x100p
200p with paddles
Main Set:
400 Moderate
4×100 Fast
300 Moderate
3×100 Fast
200 Moderate
2×100 Fast
100 Moderate
2×50 sprint!
Cool Down:
100 non-free
Warm-up:
200s, 200k, 200p, 200s
Drill Set:
6×50 drill as 25d/25 swim
Main Set:
Twice through:
3×200 descend (R:15)
150 easy choice
Rest 1 minute
Cool Down:
200 as 50 non-free/100free/50 non-free
Warm-up
400 free, easy
Main Set:
2×300 (R:15)
2×200 (R:15)
2×100 fast (R:15)
300 kick
100s
3 x 150 choice of non-free
300 pull
3×50 sprint (R:10)
Cool down
300 easy, choice of strokes
Warm-up
200s, 200ch, 100p, 100k
Drill Set:
8×50 as 25drill/25swim
Main Set:
300s (R:20)
3×100 descend (R:10)
200 (R:20)
2×100 descend (R:10)
Cool Down:
100 easy, choice
Sorry I missed last weekend. I was racing out of town.
It’s been a few weeks, so time to move up some yardage.
Warm-up:
100s, 100k, 100p, 100s
Pull Set:
4×100 pull with paddles
Main Set:
400 easy (R:20)
3×100 moderate (R:10)
100 fast (R:20)
Kick Set:
4×25 kick with board and fins (dolphin kick) (R:05)
Cool Down:
200 easy
Warm-up:
400s
Main Set:
2×300 as 100ez/100mod/100hard (R:30)
200 IM kick
200 Pull with paddles
2×100 IM
Cool down
100 Easy
(for intermediate swimmers, repeat the main set twice to make it a 2900 yard workout)
Warm-up:
200s,100p, 100k
Drill Set:
6×50 drill as 25drill/25swim. Try “catch-up”, fist, fingertip drag and then repeat them.
Main Set:
200 free (R:30)
100 back (R:15)
200 free (R:30) Do this one faster than the first 200
8×25 sprint (R:05)
Cool Down:
100 easy choice
Warm-up:
100s, 100ch, 100k
Drill Set:
4×50 drill as 25 drill/25 build
Main Set:
6×75 free (R:10)
6×50 pull (R:10)
6×25 sprint (R:5)
Cool Down:
100 easy
Last week I received some feedback that my Monday swim workouts might be too long for beginner triathletes or people getting back into the pool after the off-season. For the next two or three months I will be posting shorter swim workouts and gradually increase the distance each month. With that, here is a shorter swim workout to get started:
Warm-up:
100s, 100p, 100k, 100 non-free
Drill set:
4×50 as 25 drill/25 swim. (x2: Fingertip drag, fist, catch-up, one-arm)
Main Set:
300 swim (R:20)
100 kick with board alternating dolphin and flutter by 25 (R:20)
300 swim, faster than the first 300 (R:20)
Cool Down:
100 non-free
For those looking for a longer workout, repeat the main set two or three times.
