SWIM WORKOUT FOR LONG-DISTANCE TRIATHLETES


By Nicole Gross, USA Triathlon Level II Certified Coach


swim, a 31.1-62 mile bike and an 8.1-18.5 run. A balanced warm-up will activate the entire body, while the speed-prep set helps the athlete develop and tolerate speed early in the workout (and race). By alternating fast and easy efforts,


T


both in kicking, pulling and swimming, the athlete’s fast twitch muscle fibers will be firing which will help develop a stronger feel for the water — key for fast and efficient open water swimming.


WARM-UP 1000 yards 5x200 — swim, pull, kick, drill (single arm/ catch up drill), swim


his workout is designed for long- distance or half-Iron distance triathletes, typically a 1.26-1.9 mile


SPEED-PREP SET 600 yards 12x50 — rest interval (RI) 10-15 seconds Repeat the following three times: 1x50 (25 fast/25 easy) 1x50 (25 easy/25 fast) 1x50 fast 1x50 easy


Take an extra 30 seconds rest between


the three sets. Set 1 and 3 should be swim; set 2 should be kick.


MAIN SET 1600 yards 400 swim — negative split (practice


sighting skills during even lengths), RI 15-20 seconds 4x100 swim (alternate 25 fast/25 easy) —


RI 10 seconds


400 pull (breathe every third stroke) —


moderate pace, RI 15-20 seconds 4x100 (alternate 25 easy/25 fast) — RI 10-


15 seconds


WARM DOWN 300 yards 100 kick - choice 100 drill - choice 100 swim - easy, low stroke count


Total = 3,500 yards


Nicole Gross is a USA Triathlon Level II Certified Coach, certified personal trainer and ASCA Level I Swimming Coach. Nicole co-owns One2Tri Multisport Coaching, an endurance sports coaching business in Charlotte, N.C., with her husband Michael. For more information about One2Tri, visit www.one2tri.net.


PERFORMANCECOACHING | page 5


Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12