3000 Yard Intermediate Swim Workouts

author : Tri Swim Coach
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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.

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

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date: December 22, 2008

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.

For a 20% DISCOUNT on Zoomers Z2 fins and Freestyler paddles, go to www.finisinc.com and use discount code ‘aggies20’ at checkout!

avatarTri 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.

For a 20% DISCOUNT on Zoomers Z2 fins and Freestyler paddles, go to www.finisinc.com and use discount code ‘aggies20’ at checkout!

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