Off Season Swim Workouts: Month 3

author : Tri Swim Coach
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The focus of this months workouts are to get you used to zone training.
 
*These workouts are NOT for the new swimmer.  You should have a season of sprint or olympic distance races to easily transition into this.  If you are a beginner, see our Learn How to Swim program.
 
Get familiar with zone training terminology.
 
Workout #1

The purpose of this workout is to get you used to different paces from zone two to sprint racing.

WARM UP: 400 easy

Drill Set: 600 alternating 25 swim/25 drills (rotate between catch up drill, finger tip drag, and switch drill)

*The premise of the 'switch' drill is to keep your arms underwater and pull yourself though with a good high elbow catch and him rotation. Arm recovery occurs underwater.

MAIN: (all on 20 sec. rest)

5x500 as:

  • 1st: easy
  • 2nd: zone two
  • 3rd: zone 3/tempo
  • 4th: zone 4 race pace
  • 5th: sprint

WARM DOWN: 200 Choice

TOTAL: 3700

Workout #2

Purpose: The purpose of this workout is to focus on good form when tired, which is why the drills come at the end followed by a speed set.  

WARM UP: 500 swim (100 swim, 100 backstroke, 100 swim, 100 breast, 100 swim)  

MAIN: (15 seconds recovery)

  • 500 zone 2
  • 400 zone 3/tempo
  • 300 zone 2
  • 200 zone 4/race pace
  • 100 sprint

DRILL: 8x50s

Odds: Catch up  
Evens: High elbow catch

SPEED:

8x100s at just above race pace with 10s recovery

WARM DOWN: 300 Choice

TOTAL: 3500

Workout #3

Purpose: Strength. By including different strokes you work different muscles as well as increase your feel for the water. This set is long but demanding if done correctly.

WARM UP: 200 Choice, 100 kick, 200 swim, 100 kick 

DRILL: Repeat this set 4x (25 catch up/25 swim, 25 fingertip drag/25swim, 25 shark fin/25 swim, 25 fist/25 drill), finish with 4x200 build

Main set: 3x

  • 100 butterfly HARD
  • 200 backstroke easy
  • 100 breastroke hard
  • 200 freestyle easy

WARM DOWN: 100 Easy swim

TOTAL: 4100

Workout #4

Purpose: Work on racing speeds and finishing strong. You do not get a chance to really warm up during races so the warm up is very short. you also do not get a chance to do drills before a race, so this one is drill free. You have to be able to get into your groove quickly a hold it.

WARM UP: 200 easy

MAIN : 2-3x with 30 seconds rest

  • 100 sprint
  • 150 (race pace minus 5 seconds)
  • 500 race pace
  • 150 (build each 50)
  • 100 sprint

WARM DOWN: 100 choice

TOTAL: 2300-3300

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date: December 23, 2013

Author


Tri Swim Coach

I'm at http://www.TriSwimCoach.com,a resource for beginning through intermediate level triathletes looking for help with swimming. The site features a free email newsletter offering tips and articles on triathlon swimming. I have also written an electronic book titled “The Complete Guide to Triathlon Swimming” and created "The Essential Triathlon Swimming DVD", both available on www.triswimcoach.com.

For a 20% DISCOUNT on Zoomers Z2 fins and Freestyler paddles, go to www.finisinc.com and use discount code ‘aggies20’ at checkout!

Author

avatarTri Swim Coach

I'm at http://www.TriSwimCoach.com,a resource for beginning through intermediate level triathletes looking for help with swimming. The site features a free email newsletter offering tips and articles on triathlon swimming. I have also written an electronic book titled “The Complete Guide to Triathlon Swimming” and created "The Essential Triathlon Swimming DVD", both available on www.triswimcoach.com.

For a 20% DISCOUNT on Zoomers Z2 fins and Freestyler paddles, go to www.finisinc.com and use discount code ‘aggies20’ at checkout!

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