Swim Workout For Triathlon Training Newsletter

Workout of the Month: Technique Focus

Here’s one that will help to lengthen out your stroke. Not a lot of yards but definitely a quality workout!

WARMUP: 6×100’s
Odd 100’s: Freestyle Even 100’s: Count strokes and desend stroke count within each 100.

MAIN: TWICE THROUGH: 3 sets of 4×50’s followed by 4×100’s Rest= 10-15 seconds after each swim
First Round- Set #1 of 50’s: 7/8ths Catchup (Almost touch your hands out in front with each stroke, but not quite)
Set #2 of 50’s: 3/4’s Catchup (Slice your hand into the water a little sooner, 3/4’s of the way to touching your hands)
Set #3 of 50’s: Freestyle, concentrate on long strokes
4×100’s: Count Strokes per length and minimize stroke count on each 100
Second Round- Set #1: 6 Kicks per Stroke
Set #2: 4 Kicks per Stroke
Set #3: 3 Kicks per Stroke
4×100’s: Count Strokes per length and minimize stroke count on each 100

WARMDOWN: 200 Distance Per Stroke