Swim Workouts For Triathletes
The new site is finally here! I’m really excited about it and have received a lot of great feedback. To check it out, go to www.triswimcoach.com. The plan is to make it more interactive and create a community of triathletes, with RSS feeds, comments, and discussion forum. This means your feedback is important!
We’ve also added a podcast and so far I have done 3 episodes: Breathing in swimming, kicking in freestyle, and hypoxic training! The podcast will start out with lots of swimming related stuff, including answering your questions. Then, I plan to do some interviews with some pro triathletes, coaches, nutrition people, and others in the world of endurance sports that may be helpful for you.
Listen and/or subscribe by going to the Podcast section on www.triswimcoach.com/blog/. Please leave your comments on the blog and if you like the podcast, add a rating and comment on itunes!
One last update, on Tuesday last week I did an interview with Kerry Sullivan for the Triathlon Summit….it was a lot of fun and we went over some great topics for triathlon swimming! This week I will make the interview available for F-REE to you as a subscriber, but in the mean time, check out all the great interviews in the series by going to
“Be not afraid of growing slowly, be afraid only of standing still”
Workout of the Month: 2500 Yards
Warm Up: 400, breathe every 3 strokes.
Drill: 6 x 75’s, Swim-Kick-Swim (DPS) by 25.
Main: 4 x 200’s, 4 x 100’s
#1-4) On Cruise interval
#5-8) Descend, focus on finishing your pull- all the way through, as if pushing water towards your feet. Get faster throughout, on cruise interval +:056 x 50’s: Breathe every 3, 5, then 7 strokes by 50. Repeat.
Warm Down: 150, swim odd lengths with hands in fists.
Cruise- an interval you can make 100’s on with about 5-10 seconds of rest (i.e. 4 x 100’s on 1:45, coming in on 1:35 on each 100. “Cruise +:05” would mean adding 5 seconds to that interval, or in this case, 1:50.)
DPS- Distance Per Stroke
Descend- Get faster throughout set
Fists- Swim freestyle with your hands in fists