Swim Workouts Courtesy of Palm Beach Masters & Wahoo Triathlon Clubs Week – 1

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

thadgam1@gmail.com

 

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