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Off Season Swim Workouts: Month 2

author : Tri Swim Coach

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The purpose of these workouts are to continue getting you more comfortable in the water, improve endurance, and increase your efficiency with bilateral breathing drills and a high elbow catch.

Welcome to month two! The purpose of these workouts are to continue getting you more comfortable in the water, improve endurance, and increase your efficiency with bilateral breathing drills and a high elbow catch

*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.

Workout #1

Purpose: The focus here is to get you generating your power from the hips with a nice rotation.

WARM UP: 300 easy (or 3x100) alternating 50 swim/50 ¾ catch up drills

MAIN: (all on 20 sec. rest)

3x50 one arm drill: left arm down, right arm back,
300 build (get faster throughout the set),
3x50, 6/3/6 drill (kick 6 times on the right, take three strokes, then kick 6 times on your left, repeat) focus on pointing your belly button towards the wall.
300 build
3x50 ¾ catch up drill
300 build
3x50 catch-up
2x300 build

WARM DOWN: 100 Choice

TOTAL: 2500

Workout #2

Purpose: Continue to stay balanced in the water and full arm extension while holding form.

WARM UP: 300 Choice

DRILL: 8x50s:

Odds: Kick on your side (fins okay)
Evens: Shark Fin drill

MAIN:

8x50 first 25 split between right and left arm only, 25 build, 20 s rest
400 just under threshold pace (should feel comfortably hard)
2x200 just under threshold pace (should feel comfortably hard)
400 at threshold (should feel hard - your fastest possible interval)
4x100 at race pace

WARM DOWN: 200

TOTAL: 2900

Workout #3

Purpose: A lighter day with a heavy focus on form so that you can recover from the first two workouts and work on proper form when tired

WARM UP:

300 Choice
100 kick
100 as 2x 25 left arm/25 right arm

DRILL:

Repeat this set 4x (2x25 catch-up, 2x25 finger tip drag, 4x25 fast)
Finish with 4x300 build

WARM DOWN: 100 Easy swim

TOTAL: 2600

Workout #4

Purpose: Work on front quadrant strength and balance in the water through the use of pull buoy

WARM UP:

300 Choice
200 side to side kick alternate sides that you kick each 25
100 free

DRILLS:

200 drills (2x 25 catch up/25 swim/25 finger tip drag/25 swim)

MAIN : Repeat 2x (300 pull focus on high elbow catch and good hip rotation without your arms crossing over, 30s rest, 3x100 no pull buoy swim getting faster each 100, 15s rest), finish with a 300 free (breath every 3 on the first 100, 5 on the second, and 7 on the third)

WARM DOWN: 100

TOTAL: 2700

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date: November 15, 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.

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