2300 Yard Beginner Swim Workouts

author : Tri Swim Coach

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This month, drills make up about 20% of each workout, and we’re introducing intervals. The focus will be on extending your stroke and hip rotation.

Practice these three workouts each week for 4 weeks. This month, drills make up about 20% of each workout, and we’re introducing intervals. The focus will be on extending your stroke and hip rotation.

Workouts are all quantified in yards. If you swim in a 25 or 50 meter pool, keep in mind that you will be doing a bit extra with each workout. Each months' workouts will also come with a glossary of terms at the end so you don't get confused.

Feel free to modify the workouts as needed, but do your best to complete everything.

Day 1
Warm Up: 400, breathe every 3 strokes.
Drill: 3 x 200’s, Swim-Kick-Drill (fist)-Swim by 50.
Rest= :10
Main: 8x100’s
#1-4) On Cruise interval.
#5-8) Descend, focus on keeping long stroke while getting faster, on cruise interval +:05. [.....]

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date: August 18, 2007