This swim workout for triathletes is designed to help you work your target race pace, improve your sighting skills, and work the technical side of your stroke.
3,600 – 4,800
300 Swim :15
200 Kick :15
300 Pull :15
200 Free Alt: DPS/High Tempo :30
6×50 Free Drill :20 (Steady Legs, Slo-Mo Arms. *Work on finding balance and length)
10×50
1-5: Kick Desc 1-5 :20
6-10: Pull Desc 6-10 :20
5×200
First 50 Fast, 150 Settle into Race Pace. :30 seconds rest
300 Swim or Pull :60
8×50
- 4 @ 80% Pace (Sighting) :15
- 4 @ 15 strokes moderate, 15 strokes fast : 15
100 easy choice stroke :60
6×50 Stroke Improvement :20
(Your Choice Drills/Technique/Balance Work)
200 Easy Cool Down
4,100m