Improve Your SwimTechnique
Triathlon Training
No matter your swimming level- technique is the key to becoming stronger and more efficient in the water. These workouts are meant to work on technique, core strength, and cardio.
#2 Workout
Total Yardage- 2500
Warm Up
200 switch every 25-swim or underwater kick in streamline position.
8 x 50 drills-switching between
25 Tarzan(or river-stroke
25 catch up
or
25 streamline
25 head touch drill
#1 Workout
Total yardage- 1400
Warm up
3x 4x50
These should be slow- 1)shoulder rotate
2)head touch
3)streamline free on belly @1:00 / 10 sec. rest
4x75- 50 swim(worst stroke)
25 streamline on back.
8x 50 Kick @
With board. Face in the water. Arms stretched out.
Every 6 kicks take a breathe. Remember keep heels at water line.
Cool Down
100 easy
Main Set
2x 200 IM in reverse order
(free, breast, back, fly)
w/ :30 rest between
Easy 50 sculling
10 sec rest
3x 100 fly- 1)swim 2)fly drill (your choice) 3)streamline on back (10-20 sec rest between)
Easy 50 sculling
10 sec rest
3x100 BK- 1)swim 2)Bk drill(your choice) 3) streamline on back (10-20 sec rest between)
Easy 50 sculling
10 sec rest
3x 100 BR 1)swim 2)BR drill 3) streamline on back
Easy 50 sculling -
10 sec rest
Cool Down
4x50 kick with board
Face in water
Arms stretched out in front. Every 6 kicks take a breathe.
Focus on keeping heels at water line.
Easy 100 swim