Swim Workouts for Triathletes- Issue #125

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Swim Workouts For Triathletes

Dear Friend,

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!

Swim Workouts for Triathletes

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”
-Chinese Proverb

Workout of the Month: 2500 Yards

Warm Up: 400, breathe every 3 strokes.

Drill: 6 x 75’s, Swim-Kick-Swim (DPS) by 25.
Rest= :10

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