The 1-day-a-week swimmer The 1-day-a-week swimmer
Triathlon training is, at best, hectic. Tempo runs, long bike rides, threshold workouts, core and strength training, household chores, bike maintenance – it’s a... The 1-day-a-week swimmer

Triathlon training is, at best, hectic. Tempo runs, long bike rides, threshold workouts, core and strength training, household chores, bike maintenance – it’s a consistent go-go-go pace. With such a routine, something inevitably gets dropped from the training schedule. For many of us, that ‘thing’ is time in the pool. Ask amateur triathletes what their least favorite discipline is, and three out of four will likely respond the same: swimming. Yet if you cut your swim training short, it makes your time in the pool even more important, whether you like it or not! If you only make it to the pool once a week, your times will not likely improve much, but you can still have a fantastic workout that keeps you at the top of your game… or stroke. Here’s how:

Warm Up:
300m easy

Breakdown:
200M easy swim
100M kicking
2 min. rest

Drill Set:
4 x 200m, 20s  rest

Break down:
50m one arm (25 left 25 right)
50m closed fist
50m catch up
25m lowest possible stroke count
25m easy swim

tip: Do these with 1 min rest between 200m. Focus on form and body position to get the most out of your drills.

Main Set:
1 x 200m – 30s rest
2 x 150m – 20s rest
3 x 100m – 15s rest
2 x 150m – 20s rest
1 x 200m – 30s rest

The above sets should be done slightly faster than race pace. Race pace = the pace you will use for your A race.

Cool Down:
100-200 easy swim

Total Mileage: 2400 Meters

3Sports

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