Swim Workouts Courtesy of Palm Beach Masters & Wahoo Triathlon Clubs.
Week – 1
Wahoos = Advanced Swimmers
Loggerheads = Intermediate
Manatees = Novice, injured and recovering, and/or Fitness Swimmers
| Wahoo | |||||
|
Focus |
Set |
Rest |
Stroke |
Technique |
Distance |
| Warm up |
400 |
Choice |
Easy |
400 |
|
| Drill |
10 x 50 |
on :55 |
Free |
alligator eye sight once per 25 |
500 |
| Main set |
3 x through set: |
||||
|
1 x 100 |
Free |
Kick |
|||
|
1 x 400 |
Free |
Pull / Breathe 3/5/7/9 |
|||
|
1 minute rest |
|||||
|
12 x 25 |
on :30 sec |
Choice |
Strong Swim |
||
|
2 minutes rest and repeat |
2400 |
||||
| Cool Down |
200 |
choice |
easy |
200 |
| Loggerheads | |||||
|
Focus |
Set |
Rest |
Stroke |
Technique |
Distance |
| Warm up |
400 |
Choice |
Easy |
400 |
|
| Drill |
8 x 50 |
on 1:00 |
Free |
alligator eye sight once per 25 |
400 |
| Main set |
3 x through set: |
||||
|
1 x 100 |
Free |
Kick |
|||
|
1 x 300 |
Free |
Pull / Breathe 3/5/7/9 |
|||
|
1 minute rest |
|||||
|
10 x 25 |
on :30 sec |
Choice |
Strong Swim |
||
|
2 minutes rest and repeat |
1950 |
||||
| Cool Down |
200 |
choice |
easy |
200 |
| manatee | |||||
|
Focus |
Set |
Rest |
Stroke |
Technique |
Distance |
| Warm up |
400 |
Choice |
Easy |
400 |
|
| Drill |
7 x 50 |
on 1:10 |
Free |
alligator eye sight once per 25 |
350 |
| Main set |
2 x through set: |
||||
|
1 x 100 |
Free |
Kick |
|||
|
1 x 400 |
Free |
Pull / Breathe 3/5/7/9 |
|||
|
1 minute rest |
|||||
|
10 x 25 |
on :35 sec |
Choice |
Strong Swim |
||
|
2 minutes rest and repeat |
1300 |
||||
| Cool Down |
200 |
choice |
easy |
200 |
| Thaddeus Gamory – USA Triathlon Coach |
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