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Sample Swim Workout Ideas - intervals must be adjusted

Total Distance: 3500 METERS

Preparation for triathlon swim start

Warm Up:

  • 300 swim, 100 kick, 200 pull, 100 kick
  • 8 X 50 drill down, swim back, w/10 secs rest
  • 6 X 75 build by 25,s with 15 sec rest

Main Set:

  • 4 X 400 where first 200 all-out, then survive last 200 4:00 rest between each
  • 100 easy
  • 4 X 25 all-out 1:00 interval
  • 150 cool down

 

Total Distance: 5150 METERS

Warm-up:

  • 400 free normal down, drill fist and breather every stroke back
  • 200 kick dolphin on back down, free back
  • 300 stroke choice down, free back
  • 6 X 75 build free w/ 15 secs. rest
Main set: (Mental Toughness):
  • 100 free AT + :10
  • 4 X 25 fast on :40
  • 2 X 200 free AT + :20
  • 4 X 50 kick fast down easy back on 1:20
  • 3 X 300 free, negative split AT + :30
  • Easy 100 2:00
  • 4 X 400 pull 3 & 4 AT + :40
  • Easy 100
  • 4 X 25 sprint choice on :40
  • Easy 200 warm down

Total Distance: 2200 METERS

 

Plyometrics and weights

Warm Up:

  • 400 swim, every 4th length drill
  • 300 kick, every 3rd length fast
  • 200 Individual Medley by 25,s
  • 100 swim

Plyo:

  • 8 X 50 free, sprint down easy back, when at wall do 10 knee bends and explode off bottom while arms are above head pressed in push off position 1:10 interval
  • 200 easy thinking about stroke

Weights:

  • 8 X 50 IM order, sprint down, easy back, when at wall, get out and do ten push-ups 1:20 interval
  • 200 easy

Total Distance: 3500 METERS

More Workouts...

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