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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.
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3750 Yard Intermediate Swim Workouts
The focus this month will be on decreasing stroke count and breathing on your weaker side. We’re getting into some pretty advanced-level workouts.
Practice these three workouts each week for 4 weeks. This month, drills make up about 15% of each workout, and we’re getting into some pretty advanced-level workouts. Allow plenty of time to complete these workouts- usually at least one hour. The focus this month will be on decreasing stroke count and breathing on your weaker side.
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date: March 30, 2009
Day 1
Warm Up: 500, breathe on weaker side on even lengths
Drill: 8 x 75
1-4) Kick, first two lengths on weaker side (no board)
5-8) Swim, breathe on weaker side only
Rest= :10
3 x 100 on Cruise interval, breathe every 3 strokes
Main: Pyramid 100 + 200 + 300 + 400 + 400 + 300 + 200 + 100
All on Cruise interval. Faster on the way down.
50 Easy
Warm Down: 6 x 50’s Ascend- breathe every 3 strokes, keep long strokes throughout
Rest= :15
Day 2
Warm Up: 2 x 200’s, descend to 80% effort on #3 Rest= :15
Drill: 4 x 100's: 50
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