Tuesday’s Swim Coach Workout

Today’s Tuesday TYR swim is a mid/distance workout with a couple quick technique refocus points.  As a swim coach I like to use this format to get in some distance and some good efforts.  As a triathlon coach I like this set because it takes the time to focus on swim technique even though you are a bit broken down.  I have used this workout for all of the Chicago swim team I coach, from masters swim teams to age groupers. The workout has a bit longer warm up as well which can help sneak some total yards in, the reset 50’s in the set allow you to take a minute to refocus on the small instructions your coach has given you to improve upon. Check it out and let me know if you have any questions.

Warm up

200 swim, 200 kick, 200 pull, 200 swim

8*75 R:20 kick, drill, swim by 25

10*50 R:15 build 1-4, 5-8 and hold 9,10 fast

Main Set

2*400 R:1min at about 80% of race pace

6*50 R:30 drill/swim by 25 (use this to refocus good technique)

2*400 R:1min descend 1-2 from 85% to race pace (so 1 is 80% and 2 is about 90%)

4*50 R:30 drill/swim b 25 (use this to refocus the technique again)

1*400 at best effort (aka FAST)

Warm down

4*75 R:30 kick, drill, swim by 25

200 easy easy flop

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