Triathlon Training: A Swim Workout for Everyone
My goal is just to get back into the routine of swim, bike, run every day in some combination. Bec and I are just getting back into structured training this week after a three week break after Israman and illness (pneumonia and a bad cough). We aren't doing workouts where we are holding sub 1:15 for long course meters like my swim partners in LA, Alex and Holly (OMG they are SO fast!!!! GOALS!!). Getting that fast again will take a couple months. For now, here's what we did today and I think it's something anyone of any level can do. Thanks to the coaches at Asphalt Green for leaving this on the board! I adapted it slightly because someone removed the board while I was mid interval!. Intervals in Short Course Yards, add 5-10sec per hundred for LCM, or change for your ability level.
Triathlon Training: Swim Workout for Everyone
Warm up: 3x100swim, 4x50kick, 8x 25 variable sprint
Main set: 300pull+paddles/4x100 on 1:20/200p+p/8x50 on :40/100p+p/16x25 on :25, 1 hard, ez, 2hard,1ez, etc.
400 with fins (50kick, 50swim)
300 pull cool-down
Fore more great swimming tips check out the Tower 26 podcast here: http://tower26.com/podcasts-2/