Log in

Upcoming events

  • No upcoming events
  • Home
  • Swim Workouts

Swim Workouts

  • 06 Feb 2017 9:17 PM
    Message # 4595023
    Deleted user

    This is where you will find all our swim workouts that we have shared in the newsletter.

  • 06 Feb 2017 9:21 PM
    Reply # 4595031 on 4595023
    Deleted user

    Swim Workout - Short Burst

    Work on closing speed to be able to bridge gaps in an open water race

     

    1. Warm Up / Drills

    • 200 easy (focus on pull and catch) 15-30 sec rest
    • 3 x 50 one arm drills (25 each arm) 15-30 sec rest
    • 4 x 25 water polo (swim with head above water) 15 sec rest
    • 2 x 100 IM (25 each butterfly/back/breast/free) 30 sec rest

    2. Main set

    • 1 x 600 15 sec rest
    • 1 x 500 15 sec rest
    • 1 x 400 15 sec rest
    • 1 x 300 15 sec rest

    Done at 80-90% of race pace

    last 25 of each 100 at above race pace

    3. Cool down


    200 easy (add in back and breast stroke)

    Swim total=2650 total

    Modified from USA Triathlon

Powered by Wild Apricot Membership Software