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Olympic Triathlon/Half Ironman Workout #001

Workouts · September 17, 2017

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

Filed Under: Workouts Tagged With: Aerobic, Half Ironman, Olympic Triathlon, Pace

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