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Open Water Swimming

Swim Workout of the Month
August 2017 - 2900 yards or meters

Power Workout!

We're going to build some power in your workout now. You've built endurance, and should be feeling stronger.

These workouts are shorter and more intense, with less rest. I try to keep the jargon down to a minimum, as not everyone comes from a Master's background.

Warm Up Set (WU) - 700

500 (yards or meters) - You don't have to do 500 straight. Start off steady, break it up a bit, adjust your goggles, mix in some other strokes like backstroke or breaststroke.

200 - Use some fins and practice kicking with a kickboard. Remember to kick from the hips. The more you practice this skill, the better your kick will become.

Main Set (1900)

Your goal here is to keep your stroke from getting sloppy. If you feel it is, then add more rest. Do this set often, and you will see good results.

5 x (25, 50, 25, 50) These are at a sprint pace, taking 5 seconds in between each. Take 30 seconds before repeating four more times. (750)

2 x 200 - Steady pacing with 60 seconds rest in between. (800)

5 x (25, 50, 25, 50) These are at a sprint pace, taking 5 seconds in between each. Take 30 seconds before repeating four more times. (750)

Warm Down (300)

Easy 300 WD, mix up the stroke. Remember you don't have to do this all at once, break it up and relax.

Well done!

Previous: July Swim Workout

Coach Gary Wallesen (flytcoaching.com) is a USAT Level 1 coach and has been working with athletes for over 15 years.