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Sample Swim Workout Ideas - intervals
must be adjusted
Total Distance: 3500 METERS
Preparation for triathlon swim start
Warm Up:
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300 swim, 100 kick, 200 pull, 100 kick
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8 X 50 drill down, swim back, w/10 secs
rest
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6 X 75 build by 25,s with 15 sec rest
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4 X 400 where first 200 all-out, then
survive last 200 4:00 rest between each
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100 easy
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4 X 25 all-out 1:00 interval
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150 cool down
Total Distance: 5150 METERS
Warm-up:
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400 free normal down, drill fist and breather
every stroke back
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200 kick dolphin on back down, free back
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300 stroke choice down, free back
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6 X 75 build free w/ 15 secs. rest
Main set: (Mental Toughness):
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100 free AT + :10
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4 X 25 fast on :40
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2 X 200 free AT + :20
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4 X 50 kick fast down easy back on 1:20
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3 X 300 free, negative split AT + :30
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Easy 100 2:00
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4 X 400 pull 3 & 4 AT + :40
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Easy 100
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4 X 25 sprint choice on :40
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Easy 200 warm down
Total Distance: 2200 METERS
Plyometrics and weights
Warm Up:
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400 swim, every 4th length drill
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300 kick, every 3rd length fast
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200 Individual Medley by 25,s
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100 swim
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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
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200 easy thinking about stroke
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8 X 50 IM order, sprint down, easy back,
when at wall, get out and do ten push-ups 1:20 interval
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200 easy
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