3500 Yard Intermediate Swim Workouts

author : Tri Swim Coach
comments : 0

Practice these three workouts each week for 4 weeks. This month, drills make up about 15% of each workout, and we’re continuing a bit of sprinting/anaerobic work. We're starting to get into some serious yardage. Allow plenty of time to complete these workouts- usually at least one hour.

 

The focus this month will be on increasing speed in combination with decreasing stroke count.

Day 1


Warm Up: 300 Count strokes every 4th 50
6 x 50 Descend 1-3, then 4-6. Rest= :10
Drill: 4 x 100
#1) Fist drill
#2) Distance per stroke
#3) Descend stroke count per 25
#4) Free, moderate pace, focus on hip rotation and glide
Rest= :10-15 after each 100
Main: 2 TIMES THROUGH THE FOLLOWING SET:
4 x 100 on Cruise interval
4 x 75 Middle 25 is backstroke or your choice of free drill. [.....]

Become a Performance Member to read the rest of this article!
If you are already a donating member, please logon to read the rest of this article.

Rating

Click on star to vote
11975 Total Views  |  66 Views last 30 days  |  16 Views last 7 days
date: February 23, 2009

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.

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

Author

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!

View all 99 articles