login
Author
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!
View profile
Add to friends
Go to training log
Go to race log
Send a message
View album
CONNECT WITH FACEBOOK
3000 Yard Intermediate Swim Workouts
This month, the focus will be on building your aerobic base while improving or maintaining stroke technique.
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 building your aerobic base while improving or maintaining stroke technique.
Rating
24323 Total Views | 46 Views last 30 days | 10 Views last 7 days
date: December 22, 2008
Day 1
Warm Up: 400 easy swim
Drill: 8 x 50’s drill/swim by 25
1-4) ¾ Catchup drill
5-8) One-Arm drill
Rest= :10-15 after each 50
Build: 4 x 100’s on Cruise + :05, Descend 1-4
Main: 3 x 200’s: On Cruise interval
1 x 100 easy
2 x 200 on Cruise - :05
1 x 100 easy
1 x 200 race pace
1 x 100 easy
Warm Down: 6 x 50’s Ascend
Rest= :15
Day 2
Warm Up: 4 x 100’s, focus on extension with each stroke, Rest= :15
Drill: 8 x 75’s, 25
Click on star to vote