Swim Workout of the Month
July 2017 - 2700 yards or meters
Race season is now in full swing in the Northern Hemisphere. You've done a lot of work through the winter and spring, and now you're racing with a good training plan. Drills are still an important workout, as the swim is often labeled as the most technical part of triathlon. If you find your swim stroke is degrading during these workouts, lengthen the rest time or shorten the set.
Warm Up (WU) - 500 - Mix up the strokes to help balance muscle use. A good warm up is key to a solid main set. You don't have to swim 500 straight yards/meters- you can break it up if you want. Adjust your goggles and prepare for a focused workout.
Drills - Do a couple of drill sets every workout. I've done many workouts where drills were the only thing we did, and that's great!
Main Set - You can add or subtract the yardage here depending on the type of event you're racing in.
10 x 25 - (take 5 seconds rest in between each) Go hard, but not so hard that you lose form. These are meant to be sprints, but not at the expense of good swim form.
500 - This set is broken up by climbing out of the pool every 100 yards/meters, and then immediately jumping back in. Climbing out of the pool gets your mind around that transition from the swim to T1. Be sure to keep a good steady race pace- it might sound easy, but if you hustle, it will pay dividends.
3 x (50, 100, 150, 200) - Take 20 seconds rest between each swim throughout this whole set. Go out hard the first 25 of each, then settle into a solid pace.
Cool Down - Rest then swim easy. Think about your workout. What worked and what didn't. Let your heart rate come down slowly while cooling down. Enjoy!
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