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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Off Season Swim Workouts: Month 3
The focus of this months workouts are to get you used to zone training. The final workout will work on racing speed and finishing strong.
The purpose of this workout is to get you used to different paces from zone two to sprint racing.
WARM UP: 400 easy
Drill Set: 600 alternating 25 swim/25 drills (rotate between catch up drill, finger tip drag, and switch drill)
*The premise of the 'switch' drill is to keep your arms underwater and pull yourself though with a good high elbow catch and him rotation. Arm recovery occurs underwater.
MAIN: (all on 20 sec. rest)
WARM DOWN: 200 Choice
Purpose: The purpose of this workout is to focus on good form when tired, which is why the drills come at the end followed by a speed set.
WARM UP: 500 swim (100 swim, 100 backstroke, 100 swim, 100 breast, 100 swim)
MAIN: (15 seconds recovery)
Odds: Catch up
Evens: High elbow catch
8x100s at just above race pace with 10s recovery
WARM DOWN: 300 Choice
Purpose: Strength. By including different strokes you work different muscles as well as increase your feel for the water. This set is long but demanding if done correctly.
WARM UP: 200 Choice, 100 kick, 200 swim, 100 kick
DRILL: Repeat this set 4x (25 catch up/25 swim, 25 fingertip drag/25swim, 25 shark fin/25 swim, 25 fist/25 drill), finish with 4x200 build
Main set: 3x
WARM DOWN: 100 Easy swim
Purpose: Work on racing speeds and finishing strong. You do not get a chance to really warm up during races so the warm up is very short. you also do not get a chance to do drills before a race, so this one is drill free. You have to be able to get into your groove quickly a hold it.
WARM UP: 200 easy
MAIN : 2-3x with 30 seconds rest
WARM DOWN: 100 choice
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