Triatholon Swim

Improve Your SwimTechnique

Triathlon Training

No matter your swimming level- technique is the key to becoming stronger and more efficient in the water. These workouts are meant to work on technique, core strength, and cardio.

#2 Workout
Total Yardage- 2500

Warm Up

200 switch every 25-swim or underwater kick in streamline position.

 

8 x 50 drills-switching between

25 Tarzan(or river-stroke

25 catch up

or

25 streamline

25 head touch drill

#1 Workout

Total yardage- 1400

Warm up

3x 4x50

These should be slow- 1)shoulder rotate

2)head touch

3)streamline free on belly @1:00 / 10 sec. rest

 

4x75- 50 swim(worst stroke)

25 streamline on back.

 

8x 50 Kick @

With board. Face in the water. Arms stretched out.

Every 6 kicks take a breathe. Remember keep heels at water line.

 

Cool Down

100 easy 

Main Set

2x 200 IM in reverse order

(free, breast, back, fly)

w/ :30 rest between

 

Easy 50 sculling

10 sec rest

 

3x 100 fly- 1)swim 2)fly drill (your choice) 3)streamline on back (10-20 sec rest between)

 

Easy 50 sculling

10 sec rest

 

3x100 BK- 1)swim 2)Bk drill(your choice) 3) streamline on back (10-20 sec rest between)

 

Easy 50 sculling

10 sec rest

 

3x 100 BR 1)swim 2)BR drill 3) streamline on back

 

Easy 50 sculling -

10 sec rest

 

Cool Down

4x50 kick with board

Face in water

Arms stretched out in front. Every 6 kicks take a breathe.

Focus on keeping heels at water line.

Easy 100 swim