#SWIMMING ENDURANCE WORKOUTS HOW TO#
#SWIMMING ENDURANCE WORKOUTS PDF#

And while freestyle (or front crawl) is a great stroke and is the most efficient of the four competitive strokes, you’re leaving some potential speed on the table if you choose to only swim freestyle all the time. So many swimmers think that if they’re only training for a freestyle race, they can ignore the other strokes. That’s a sign that you can work on your efficiency and distance per stroke! 2. Most likely you’ll find that your stroke count will get higher as you get tired. If you’re curious to see how your stroke changes as you get tired, count your strokes for one length of the pool at the beginning of your workout, and count again in the middle and at the end of the workout. When you swim with poor technique, you will definitely be working harder, but you also won’t be able to swim as far.

#SWIMMING ENDURANCE WORKOUTS HOW TO#

Record your times for future reference.Related: How to Fix 5 Common Freestyle Mistakes *Test Set*: 4×300 w/ :20 rest (Swim strong and try to hold similar times on all 4. ❚ 3×200 w/ :20 rest (25 kick/75 swim, repeat)Ģ hours as 45 min easy warm-up, 5×5 min hard effort with 5 min easy between each, 30 min easy cool-down ❚ 3×200 w/ : 20 rest (25 kick/75 swim, repeat)ģ0 min as 10 min easy warm- up, 3×3 min hard with 2 min easy between each, 7 min cool-down ❚ 4×150 pull w/ :20 rest (breathe every 5) ❚ 8×50 swim w/ :15 kick on wall between eachĢ hours as 40 min easy warm-up, 2×20 min moderate with 10 min easy between each, 30 min easy cool- downģ0 min: 5 min hard, 5 min easy, 5 min hard, 15 min cool-down Week 5: Speed Week ❚ 4×50 swim w/ :15 rest(25 FAST/25 easy)ģ0 min as 10 min easy warm- up, 2×7 min moderate with 2 min easy between each, 4 min easy cool-down Record your times for future reference.)Ħ0 min as 30 min easy warm-up, 20 min moderate, 10 min hard *Test Set*: 4×300 w/ :20 rest (Swim strong and try to hold similar times on all four. ❚ 4×75 swim w/ :15 rest (25 FAST!/50 smooth)ģ0 min 10 min easy warm-up, 10 min moderate, 10 min easyĩ0 min as 30 min easy warm- up, 30 min moderte, 30 min easy cool-down ❚ 400 swim (25 Tarzan Drill/75 swim, repeat)Ģ hrs as 45 min easy warm-up, 4×4 min hard effort with 4 min easy between each, 45 min easy cool-downħ5 min as 30 min warm-up, 2×10 min moderate with 5 min easy between, 20 min cool-downĢ0 min as 5 min hard, 15 min cool-down Week 3: Recovery Week ❚ 2×150 w/ :20 (50 non-free/50 free/50 kick)ģ0min as 10 min easy, 4×2 min hard with 2 min easy between each, 5 min easy *Test Set*: 4×300 w/ :20 rest (Swim strong and try to hit similar times on all four. ❚ 5×100 w/ :15 rest (25 non- free/75 free)ģ0 min as 10 min easy, 15 min moderate, 5 min easy Attend yoga class or stretch on your own for 30–60 min once or twice per week. I highly recommend following a structured program written by a personal trainer. Hard: Strong pace, the maxi- mum effort that you can sustain for 5–10 min Strength and Stretching Moderate: On the bike, 40K race pace on the run, 10K pace limited communication, heavy breathing is present Run/Bike Effort LevelsĮasy: comfortable pace you can enjoy the scenery and chat with training partners Use your core muscles to control your hip rotation (while the board tries to prevent rota- tion). Make sure half of the board is sticking below your body when you swim freestyle. Sailboat Drill: Hold a kick-board between your thighs. Keep your head out of the water for the entire 25 to strengthen your neck muscles for triathlon swimming! Look forward as if you were sighting a buoy or landmark in open water. Tarzan Drill: Swim freestyle with your head out of the water. ❚ 200 w/ board (50 kick/50 Sailboat Drill) DrillS The main set can be completed twice based on the level of the individual swimmer.

Swim NotesĬhoose one of these warm-up and cool-down sets or use a similar version of your own.

#SWIMMING ENDURANCE WORKOUTS PDF#

See the plan below, or download the PDF version here. Try to be diligent with the “little things” like stretching, yoga, icing and hydration.

Cycling and run training can be adjusted or moved around to fit your life schedule. This plan requires about 8–12 hours of training per week, so even the busiest athletes can complete the entire program.īased on your swim endurance and available time in the pool, complete the main set once or twice. It will prepare a novice triathlete for his or her first international distance race or help an experienced athlete be more confident in the swim.

This swim-focused training plan is designed for beginner to intermediate triathletes. Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members!

Swimming endurance workouts