2750 Yard Intermediate Swim Workouts

author : Tri Swim Coach

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This month, drills make up about 15% of each workout, and we’re continuing intervals. The focus will be on speeding up while maintaining good stroke technique, lots of stroke counting this time.

Practice these three workouts each week for 4 weeks. This month, drills make up about 15% of each workout, and we’re continuing intervals. The focus will be on speeding up while maintaining good stroke technique, lots of stroke counting this time.

Day 1
Warm Up: 400, count your strokes per 25, and get an average range.
Drill: 8 x 75’s, Kick (on your side)/Drill/Swim by 25
1-4) Drill is Fist Drill
5-8) Drill is Fingertip Drag
Rest= :10-15 after each 75
Main: 3 x 200’s: On Cruise interval
2 x 75’s: Kick on your side, :10 rest
4 x 50’s: Count strokes and take 1 stroke off each 50, :15 rest
3 x 100’s: On Cruise interval
Stroke Balance: 6 x 50’s
Descend 1-3, 4-6, breathe every 3 strokes throughout. [.....]

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date: November 17, 2008