Triathlon Swimming Workout for Improvement – Issue #135

Posted admin Newsletters

Triathlon Swimming Workout

Dear Friend,

Thanks for subscribing to the Tri Swim Coach newsletter!

I think most of us just want to know what works in swimming, and do that. In other words, let’s not get too fancy, but instead get a nicely bundled package that explains exactly what to do, then implement the plan and have a stroke resembling Michael Phelps in a few months!

Of course, it can’t be that simple, but it will take you a lot longer if you are following the wrong plan, or no plan at all.

“Winging it” can work ok for biking and running, but when it comes to the swim, there’s a little more work involved.

Today’s workout will not turn you into Phelps, but keep practicing a variation of it and you will enjoy some nice results!


“Happiness is not achieved by the conscious pursuit of happiness; it is generally the by-product of other activities.”
-Aldous Huxley

Triathlon Swimming Workout for Improvement

Workout of the Month

Cut down the distances as needed for your training!

Cruise= an interval you can make 100’s on comfortably with :10-15 rest between each
DPS= maximum Distance Per Stroke
3/4 Catchup= freestyle, almost touch your hands in front on each stroke (come about 3/4 of the way to touching)
Descend= get faster throughout the set

Warm Up: 6×100’s (25 Kick/50 Drill/25 DPS)
Drill= One-Armed Free or 3/4 Catchup. Rest= :15
Drill= One-Armed Free or 3/4 Catchup. Rest= :15
#1-4) Non-Free
#5-8) Free, Descend

Main: 3×300’s Free @ Cruise interval
3×200’s Non Free @ Cruise + :30
3×150’s Free @ Cruise + :05 Descend 1-3
3×100’s Non Free @ Cruise + :25
3×50’s Free @ Cruise + :15 Descend 1-3

Kick: 8×50’s on your side, descend 1-4, 5-8, fins ok

Warm Down: 300, Breathe every 3 strokes

Total: 4100 Yards or Meters

Click Here For Over 120 Workouts and The Complete Guide Package!

Don’t forget to follow me on Twitter!


Kevin Koskella
Tri Swim Coach