Swimming for Triathletes | SHORT COURSE TRIATHLETE

Average Weekly Training Hours 06:08
Training Load By Week
Average Weekly Training Hours 06:08
Training Load By Week

For sprint and olympic distance triathletes looking for swim workouts to supplement their training. The swim program comes with a companion eBook and video with periodization designed to decrease a triathletes "Base" (pace per 100 yds./mts.) by 10 seconds in 20 weeks. Program is created and updated by USAT and USMS Masters swim coach Tony Rich, founder of EventHorizon endurance sport.

Sample Day 2
0:30:00
Dryland Strength Training

Dry Land Strength Training

from Top 12
Resistance Training Routines for Triathletes: http://bit.ly/1Dvc6Fm

4-5x through, 12 reps

Sample Day 3
1:00:00
2286m
Base | Base Field Test

Warm up
200 Freestyle swim-ez
100 kick
2 rounds

Pre Set

***Base Field Test ***
1) This field test derives what's called your Base Interval. Which serves as the basis for your swimming intervals. Think of Base as the average time per 100 yards you'd be able to swim long. See the attached calculator and chart.

2) Swim 5x100 holding best average with 10 seconds rest in between.

Note the gross time for the entire 5x100 including the rests. Plug this time into the calculator to determine your Base. "Click on the Paper Clip in the upper right corner of the workout to download the Base Calculator"

To calculate manually convert the gross time to seconds and subtract out the cumulative time for the rest intervals (in this case 4x10s=40s).

Take this number (your net swim time), divide by 5 to get an average pace for your 100s and add approximately 10 seconds to this number to determine your Base Interval.

We'll use this as the Base for your swim workouts.


Main Set

300 swim @ Base+15

2x150's @ Base+10
negative split. 2nd one fastest

3x100's @ Base+10
Descend each one.

6x50's @ 1:00-1:10

4x25 freestyle @ :30-:40

Cool Down
100-ez

Sample Day 4
0:30:00
Basic Strength I

Basic Strength I

from Top 12 Resistance Training Routines for Triathletes: http://bit.ly/1Dvc6Fm

3-4x through, 10-12 reps

Sample Day 5
0:30:00
Base | Drill Day

Swimming Technique and Drill Day

On your drill day, cycle through the drill options 75 yards/meters at a time for the duration. Actively focus on your weaknesses and what the drill seeks to correct. I recommend you use all of your products including swimmer's snorkel if you have one, pull buoys, paddles, and fins.

Body Position & Rotation
Head Lead Balance
http://youtu.be/euM1DdnK58I

Barrel Roll
http://bit.ly/1k91G0w

Streamline
http://bit.ly/YEHxtK
http://youtu.be/noWC_bdf0VA

Freestyle and Sighting
Single Arm Freestyle
http://bit.ly/1skRrgk

Sighting drill for triathletes
http://youtu.be/_vpXixraQJI

Drafting Drill for triathletes
http://youtu.be/OqhEwmTxqIM

Kicking
Flutter Kick Basics
http://youtu.be/DgZ5-oatDg8

All Strokes-Ankle Flexibility
http://youtu.be/7m271f0CTms

Six kick Switch
http://youtu.be/sqN3D7YCbZg

Vertical Flutter Kick
http://youtu.be/DbMlY5r6Akw

Reach-Full Extension
http://bit.ly/1HfGEgv

Catch & Pulling
Simple Catch Drill
http://bit.ly/1ekslpK

Early Catch
http://bit.ly/NziPbF

Fist Drill
http://youtu.be/J4IxSnXHNEE

Side Rotation/Catch Progression
http://youtu.be/hhLQwGA0GHw

Pull Drills/Paddles
http://youtu.be/-48XEtSoqRM
http://bit.ly/QxiI0q

Fingertip Dril/Wrist Drag
http://youtu.be/3D8Ad1GHA2o

Catch up/Distance per Stroke
http://bit.ly/1sHCoAp


Non-Freestyle Drills

Backstroke Drills
Thumb out Pinky In
http://youtu.be/4FF5bvy5xvY

Catch Progression
http://youtu.be/MJN1OjA7O8I

Streamline Kick
http://youtu.be/g2wG7CEIF64

Kick extend
http://youtu.be/dFOGERskrP4

Head Position
http://youtu.be/qYXlFek2bhg

Butterfly Drills
High reverse dolphin kick
http://youtu.be/q44dcJbz6cM

Butterfly-Single Arm
http://youtu.be/2BwpI0glRdU

Butterfly-Second kick 1
http://youtu.be/fJeENNNK5Iw

Butterfly-Second Kick 2
http://youtu.be/WZMHSt1yhHI

Butterfly-Soft Hands
http://youtu.be/TfH_9obReCo

Side Breathing
http://youtu.be/mcfCVVgwYFQ

Breaststroke Drills
separation
http://youtu.be/egUEStWEkFA

3-2-1
http://youtu.be/s-QM71MTBdM

Heels drill
http://youtu.be/_eVx-8fRwHY

High Heels
http://youtu.be/xKu9SqRtd50

Sample Day 6
1:10:00
2926m
Base | Long Swim | Aerobic

Warm Up:
100 swim -ez
100 kick-ez
100 swim-ez

Pre Set
2x75 six kick switch
http://youtu.be/sqN3D7YCbZg
-focus on a narrow kick and good rotation-

2x75 Single Arm Freestyle
http://bit.ly/1skRrgk
-switch the extended arm by 25-

Main Set
2x1000 rest :60 in between
#1 build by 100
#2 Negative split the 500

1x500, pull r :30
use pull buoy and paddles

Cool Down
100 yards/choice/easy

Sample Day 7
0:30:00
Dryland Strength Training

Dry Land Strength Training

from Top 12
Resistance Training Routines for Triathletes: http://bit.ly/1Dvc6Fm

4-5x through, 12 reps

Sample Day 8
0:45:00
2012m
Base | 250 Yard Circuit | Theshold

Warm Up
250 kick/swim by 50
250 swim-choice-easy

Main Set (6x = 6 Rounds)
6x

100 @ B+10
3x50 free @ 1:00
#'s 1+2 build, #3 for time! for time means as fast as possible. :)

Cool Down
200 swim/easy

Tony Rich
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