#tri swim

[triathlontransitionzone]

Fall Tri Swim #3

WARM-UP: (400m)                                                      

REST= 15 seconds

200m SWIM Choice

2 x 100m PULL Build slow to fast throughout 100m

 DRILLS: (200m)                                                           

REST= 20-30 seconds

50m  3-6-3:  3 strokes, kick for 6 kicks, 3 strokes, 6 kicks, repeat

50m Opposite Drill: While swimming, keep arms in opposite positions (ex. One arm  reaching forward while the other pushes back hard)

50m Two Stroke Surge: Take two stokes on one side, followed by 2 strokes on the other. The second stroke is more powerful than the first.

50m Triple Pull: Fists only using pull buoy in the LOW position (knees or below)

 MAIN SET: (1600m)              

REST = 15 -30 seconds between 50’s

200m SWIM Steady

1 x 50m SWIM Strong (Note time*)

2 x 50m Distance Per Stroke (Count strokes per length and try to maintain or decrease)

3 x 50m PULL Strong (Paddles optional)

100m SWIM RECOVERY Pace

4 x 50m KICK with FINS as follows:

1.    Kick with board on front making sure you kick from the hips and not from the knees

2.    On back with arms streamlined above head

3.    Tombstone kick- Using the board to ‘plow’ the water

4.    Underwater kick- Kick under the water as far as you can, come up for air and then go under again

200m PULL Steady, Even pace, Breathing pattern optional

50m SWIM Strong (Note time, try to beat or maintain time from very 1st 50m*)

100m SWIM RECOVERY Pace

3 x 50m SWIM  Descending 1-3 (50m slow, 50m moderate, 50m fast)

2 x 50m SINGLE Arm (25m with left arm only, 25m with right arm, non-working arm up or down)

1 x 50m SWIM Strong (Note time, try to beat or maintain time from 1st or 2nd 50m* of the main set)      

200m SWIM Steady

 COOL DOWN: (100m)

100m CHOICE SWIM                                                                    

 TOTAL: 2.3km, 2300m

[triathlontransitionzone]

Fall Tri Swim #1, Sept 14

WARM-UP: (400m) 

REST = 15 - 30 seconds between each 100m

100m  SWIM (Choice)      

100m  PULL with buoy      

100m  BUILD by 25m (Each length starts slow and ends fast)

100m  KICK (Fins optional)                

 DRILLS: (300m)        

REST = 15 - 20 seconds

50m    Wide Entry- Enter water shoulder width the part (Hand entry) 

50m    3 second reach- After hand enters, reach for 3 sec (Reach)

50m    Superman Catch-up with fists- Catch up with at front of stroke (Catch)

50m    Shark drill with board between legs and touch board (Finish)

50m    Marionette- High elbow when arm is out of the water (Recovery)

50m    Single arm (25m each arm)- Other arm in front for balance (Strength)   

MAIN SET: (1300m)        

REST = 15 - 45 seconds

3 x 100m    SWIM (Try to keep each 100m the same pace)      

200m          PULL (Steady pace)

2 x 75m      SWIM (Alternate 25m SPRINT! 50m Easy)            

150m          SWIM (Steady pace)

4 x 50m      PULL (Paddles optional)

100m          SWIM (Recovery pace)

6 x 25m      SPRINT! (High arm turnover, Rest = 20-30 seconds)                    

50m            KICK (Focus on kicking from hips, Fins optional)

  COOL DOWN: (300m)

4 x 25m    DPS (Distance per stroke) Count strokes and ¯ strokes each 25m

200m          CHOICE (Choose anything you wish: Swim, kick, pull, drill, non-free)                      

 TOTAL: 2.3km, 2300m

[triathlontransitionzone]

Spring Tri Swim Tues. #10

WARM UP (400m)            

200m        PULL Steady and smooth

4 x 50m    1) SWIM      2) BUILD     3) SINGLE ARM by 25m     4) STRONG     *REST = 15 seconds

 DRILLS (200m)                    

KICK FOCUS WITH FINS, REST = 15-30 seconds

50m          SIDE KICK (1 arm up)

50m          6 KICK SWITCH (6 kicks on each side before taking another stroke)

50m          TOMBSTONE KICK (board horizontally in the water, kick plowing the water)

50m          BACKSTROKE the with arms UP (Arms pointing to the ceiling)

 MAIN SET (1650m)            

INTERVAL REST = 10 - 15 seconds        

SET REST = 20 – 30 seconds

3 x through:

ROUND 1: SWIM      

ROUND 2: PULL        

ROUND 3: CHOICE (paddles, fins, kick, etc.)

 200m        SWIM, Even split (Steady pace)

4 x 50m    SWIM, At race pace

100m       SHARK

2 x 25m    SPRINT!

 COOL DOWN (250m)      

50m         As few strokes as possible

50m          SWIM Breathing to weak side

50m           SWIM with SIGHTING every few strokes (Think crocodile eyes)

100m        CHOICE                                                                      

                                                                                                                                               TOTAL: 2500m

[triathlontransitionzone]

Winter Tri Swim #8

WARM UP (600m)

300m SWIM with fins

200m PULL (Alternate 50m high/ 50m low)

100m Alternate (25m BUILD free/ 25m non-free)

 DRILLS (300m)

                                   Round 1                                               Round 2

2 x        25m     Kick underwater as far as possible     Sculling with light kick

             50m     Fists                                           Single Arm (25m each side)

              75m     6 kick/switch                      DPS (Count strokes; long & smooth)

 MAIN SET (1500m)

                                   Round 1                    Round 2                        Round 3

3 x  through:

  6 x 50m      SWIM on pace              PULL with paddles         SWIM with fins                          On 1:00, 1:15 or 1:30   REST = 10-15 seconds   10 seconds                                                                                                      faster than Round 1            

200m           PULL with paddles         SWIM                                 SWIM steady                                                        At goal race pace               Breathing pattern                                                                                                  3/5/7/9 or 2/4/6/8

 COOL DOWN (200m)            

                                               4 x 25m DPS- As few strokes as possible- Count strokes        

100m CHOICE SWIM              

                                                                                                                         Total: 2.6km, 2600m  

[triathlontransitionzone]

Fall Tri Swim #12

WARM UP (400m)

4 x 100m    as follos:

1) SWIM   

2) BUILD each length 1-4     

3) DPS- count strokes    

4) BUILD each 25m

 KICK DRILLS  (400m)

*FINS OPTIONAL 

8 x 50m KICK  Repeat the following TWICE:

1.      Tombstone kick- Hold board vertically in the water and plow through for added resistance

2.      Side Kick- 25m on your left side with left arm up, 25m right side with right arm up

3.      Back kick with ring - Slowly lift arms so that they are pointing to the ceiling while holding ring

4.      Underwater kick- With arms in a streamline, kick with either a freestyle or dolphin kick

 MAIN SET (1600m)

50m PULL with FISTS                           

50m TARZAN- Head up front crawl

100m PULL with PULL BUOY LOW     

100m SWIM- Alternate 25m left arm, 25m right arm

150m PULL with PADDLES and PULL BUOY LOW       

150m SWIM- Build- Every 50m get faster

200m SHARK                                       

200m SWIM with breathing pattern 3/5/3/7 or 2/4/3/4

300m PULL with paddles                    

300m Descend every 100m (D1-3)

 COOL DOWN (300m)

3 x 50m GOLF             

*Strokes (per 50m) + time (seconds) = Score (lower is more efficient)

150m CHOICE *Try to include 50m non-freestyle

                                                                            TOTAL: 2700m

[triathlontransitionzone]

Fall Tri Swim #10

WARM UP: (300m)

300m as per the following:

         100m Smooth, 25m Build, 75m Smooth, 25m Build,

         50m Smooth, 25m Build

  DRILL SET: (300m)

*REST= 15 seconds after 25’s, 20 seconds after 50’s

2 x 25m     Sculling with light kick              

50m           3 Second Reach/Glide              

2 x 25m     Single Arm* Left 25m, right 25m

50m            2 Stroke Surge: 2 strokes on each side, 2nd is stroke stronger!

2 x 25m     Tarzan Drill: Swim with head out of the water, no swaying

50m            DPS (Distance per Stroke): As few stroke as possible

 MAIN SET: (2000m)

8 x 50m     SWIM Descending pace times 1-4

                  (Ex. 1:00, 0:55, 0:55, 0:45, repeat)

 4 x 100m    #1) 50m steady, 25m at goal race pace, 25m steady

                  #2) 25m steady, 50m at race pace, 25m steady

                  #3) 25m steady, 75m at race pace                 

                  #4) 100m at race pace                                 

 * RACE PACE is for your  triathlon distance swim

400m SWIM continuous, breathing pattern optional, Steady pace

 2 x 200m    #1) PULL paddles optional, #2) PULL buoy LOW (or SHARK)

 16 x 25m    #1) Kick, no board                                                REPEAT 4 X

                  #2) Swim, high arm turnover                         Rounds 3 &4, Fins and

                  #3) Swim, breath as little as possible             Paddles optional

                  #4) Sprint!

COOL DOWN: (100m)

100m CHOICE                                                             TOTAL: 2700m

[triathlontransitionzone]

Fall Tri Swim #9

WARMUP: (550m)                                            

*REST= 15 seconds

200m CHOICE swim

2 x 100m SWIM: 25m kick with board / 50m swim / 25m Shark Drill with board   

3 x 50m PULL D 1-3 (Get faster every 50m)            

 DRILL SET:  (200m) 

FINS OPTIONAL

4 x 50m Only 50m of each drill                      

*REST = 15 -20 seconds      

10 and 10- 10 kicks per stroke (REACH)

FISTS- Catch with forearm (CATCH)

2 Stroke Surge- Take 2 strokes on each side, 2nd stroke is powerful!  (FINISH)

Zipper- High elbow focus as your hand recovers through the air (RECOVERY)

 MAIN SET: (1800m)         

*100’s Interval REST = 10 - 20 seconds

2 x 100m SWIM *Note times, 2nd one should be the same or faster

200m PULL, Paddles Optional

2 x 100m SWIM *Note times, 2nd one should be the same or faster

4 x 50m GOLF Freestyle Swim * REST = 30 seconds

         Strokes (per 50m) + Time (in seconds) = SCORE                                                SCORE is a measure of efficiency- lower is better!

200m PULL, Alternate 50m FISTS, 50m normal

2 x 100m SWIM *Note times, 2nd one should be the same or faster                                                                                

8 x 25m KICK with board and fins alternating:        

*REST= 10 seconds each 25m

2 x (25m EASY / 25m FAST! / 25 EASY / 25m Tombstone Kick!)

2 x 100m SWIM *Note times, 2nd one should be the same or faster

200m PULL, Pull buoy LOW, Paddles Optional

 COOL DOWN: (150m)                                                                                        

50m Non-free, 100m SWIM Choice                                    

TOTAL: 2700m, 2.7 km

[triathlontransitionzone]

Fall Tri Swim #8

WARM-UP:   (500m)                                                         

REST= 15 seconds

200m SWIM Choice

6 x 50m    Alternate 50m 1) KICK  2) SHARK 3) PULL

  DRILLS:   (200m)

4 x 50m *ONLY 50m of each drill                                 REST= 20-30 seconds

1)  3-6-3: 3 strokes, kick for 6 kicks, 3 strokes, 6 kicks, repeat

2)  SUPERMAN Catch-up: Catch-up with arms shoulder width the part

3)  PUSH DRILL:  both arms by side at 90° and finish stroke with light kick

4)  KICK with SHARK fin: Side kick with arm up, high elbow

  MAIN SET:   (2100m)       

INTERVAL REST=15-20 seconds    SET REST= 1 minute

* Swim is on Pace of 1:30/1:45 or 2:00 per 100m

Round 1                                      Round 2                                   Round 3

6 x 50m SWIM                4 x 50m KICK with FINS            2 x 50m at race pace

200m PULL                    200m SWIM                                200m SWIM or PULL

1 x 100m SWIM *           2 x 100m SWIM *                        3 x 100m SWIM *

100m EASY                    100m EASY                                 100m EASY

 COOL DOWN: (200m)

2 x 50m GOLF   (Strokes per 50m + time in seconds = SCORE)

100m CHOICE                                                   

                                                             Total: 3.0km, 3000m