/Swim Workouts

Pre-made swim workouts ready for you to hop in the pool and get swimming.

Daily Swim Workout #63: Race Simulation

By | 2019-01-30T12:14:41+00:00 February 4th, 2019|Swim Workouts|

Race Simulation 1500 ** Power rack= 4 as 12.5fast,3 as 25fast, 2 as 37.5 fast, 1 as 50fast. ** On deck JS, etc.. is to simulate the run in and dolphin dives for a beach start triathlon.   Race Simulation 2550 400 every 4th 50 as 25 scull/25 surf kick. 5x50 power rack on 50. [...]

Daily Swim Workout #62: Threshold

By | 2019-02-01T07:44:53+00:00 February 1st, 2019|Swim Workouts|

Threshold 1650 ** Bit longer than usual, you can do it! ** Neg Split (NS) is second half faster than the first half. Threshold 3200 500 w/u choice. 8x25 ODD half fast/half easy, EVENS build on 30-40. MS:12x200. 3 first 100 pace faster (not all out tho) than last 100 thr pace. 1 as 25polo/25fr/25 [...]

Daily Swim Workout #61: Pure Speed

By | 2019-01-22T12:52:29+00:00 January 31st, 2019|Swim Workouts|

Pure Speed 1400 Pure Speed 2700 400 every 4th 50 as 25dr/25k or choice(band?). MS: 12x50 every 3rd all out on 55-60. 200 aerobic of 6 strokes SA/6 regular- rotation! 12x50 #1ez, #2&3 all out on 55-60. 200 aerobic as 25bk/25fr. 12x50 #1 ez, #2-4 all out on 55-60. 100 w/d. Pure Speed 5000 800 [...]

Daily Swim Workout #60: Race Simulation

By | 2019-01-22T12:52:25+00:00 January 30th, 2019|Swim Workouts|

Race Simulation 1400 Race Simulation 2500 300 as 100free/50drill. 400 starting with the band. Kick hard with it (emphasizing small circle) for half a length, drop it while still swimming, swim 2 lengths feeling teh small kick back to the midpool where you dropped it. Put it on, kick hard 1 length which is midpool [...]

Daily Swim Workout #59: Strength Drills & Kicking

By | 2019-01-22T12:52:20+00:00 January 29th, 2019|Swim Workouts|

1600 Strength Drills + Kicking ** Not supposed to be a tough heart workout, though muscles might fatigue through it. Slow it down to work on technique. ** polo, straight arm drill, RA/LA are on attachment. ** surf kick= lock arms straight out in front, lock thumbs together, chin on surface. kick will be a [...]

Daily Swim Workout #58: Pure Speed & Strength

By | 2019-01-22T12:52:16+00:00 January 28th, 2019|Swim Workouts|

1300 Pure Speed 2500 Pure Speed 400 every 4th length teeter totter drill- think body position by pressing front part of TT down. 4x100 as ODDS 25Fast/25Easy, Evens 50 build/25Fast/25ezback on 2'? MS: 2 rounds of... (4x25 all out on 35". 100 easy on 4 red line rest. 4x50 all out on 1:10 100 easy [...]

Daily Swim Workout #57: Threshold

By | 2019-01-22T08:22:43+00:00 January 25th, 2019|Swim Workouts|

1400 Threshold ** Banjo Billy is just that type of fast/easy pattern from my favorite swim coach. ** Threshold effort is an effort you can hold steady for the whole set without a lot of rest between reps, ideally moving towards middle of 1500 race pace. A smidge faster on those 100's and 150's might [...]

Daily Swim Workout #56: Threshold

By | 2019-01-16T08:06:10+00:00 January 24th, 2019|Swim Workouts|

Threshold 1500 Threshold 2850 400 every 4th length choice nonfree. 8x25 variable sprints on 30. MS: ** 150's on 4 red line rest, 75's on 3 red line rest or better yet, pick an interval after the first few repeats!!! 1x150 4x75 25fr/SA/fr. 2x150. 3x75 25fr/SA/fr. 3x150. 2x75 25fr/SA/fr 4x150 paddles. 1x75 w/d. **variable sprints= [...]

Daily Swim Workout #55: Pure Speed

By | 2019-01-16T08:05:57+00:00 January 23rd, 2019|Swim Workouts|

Pure Speed 1300 Pure Speed 2500 200 every 4th length scull. 300 every 3rd length kick. 200 every 2nd length fastER (build through set) 6x50 band + paddles on 3 red line rest. MS: 12x50 desc 1-3 to all out,#4 all out on 55-60. 200 as 25dr/25fr easy. 12x50 minipower rack on 55-60. 100 w/d. [...]

Daily Swim Workout #54: Technique

By | 2019-01-15T09:09:20+00:00 January 22nd, 2019|Swim Workouts|

Technique 1150   Technique 2800 400 every 3rd length is half teeter totter drill or half scull. 6x50 band + paddles (that means no buoy!) on 3 red line rest, slight desc 1-3. MS: ** Intervals, take the rest you need, 3-4 red line. 800 w/paddles only free as build 300 to strong, 100back ez, [...]