Triathlon Off Season (Swim Focus)

Sample Day 1
Middle Distance (2000)

(Adjust times as necessary)

Warmup:

4x75 @1:40 #1 swim, #2 kick, # 3 drill, #4 build
4x50 desc. 1-4 @:55

Main Set:

1x200 middle 100 build @4:00
2x150 middle 50 FAST @3:00
3x100 middle 50 IM (NO FINS)@2:00

12x25 w/ fins (under water kick to middle, sprint swim the other half) @:45

300 pull breath 3/5/7/9 by 25

Cool Down:

100 Easy Freestyle

Sample Day 2
Speed (1900)

(Adjust times as necessary)

Warm up:

300 easy Freestyle
200 Kick
100 IM drill

Main Set:

4x75 Odd: build/ez/build Even: ez/build/ez @1:30
2x50 25 Fast/25 Easy @1
100 loosen

4x50 stroke 25 Fast/25 Easy @1:10 (No free)
100 IM Fast

300 kick alt. 50 ez/50 fast

Cool Down:

200 Easy Freestyle

Sample Day 3
Core

10 minute easy jog
10 Lunges on ea. leg

Core Circuit:
Front Plank (30 sec.)
25 crunches
Side Plank R (30 sec.)
25 leg lifts
Side Plank L (30 sec.)
25 In/Outs
Flutter Kick on Back (30 sec.) STRAIGHT LEGS!
25 crunches with legs straight out
Front Plank w/ alt. leg lifts (30 sec.)
25 Jack Knife on ea. Leg
Side Plank R w/ 10 dips (30 sec.)
25 toe touches
Side Plank L w/ 10 dips (30 sec.)
25 Grinders on ea. Side
Flutter kick on back (30 sec.)
25 oblique v-ups on ea. Side

Sample Day 3
Recovery/Technique

*Adjust times as needed*

Warm-up:
2x (100 Fr 75 K 50 Bk 25 Build) R: 20 between rounds

Main Set:
4x25 long and loose free @ R: 15
6x50 Fr pull breath 3/5 by 25 @:55-1
4x25 Kick on side w/ fins @ R: 15
4x50 Hold strong free pace @ :50-1
4x25 Kick on Back (KOB) w/fins @:40
2x50 (25 easy/25 fast) @1:10
4x25 6 k switch w/fins @: 40

200 CD

Sample Day 4
KICK DAY

Warm-up:
200 fr
150 k
100 pull
50 bk
2x25 fast

Main Set:
12x50 Fr kick fast 1-4 @1:20, 5-8@ 1:15, 9-12@ 1:10
R: 2:00
100 easy kick (breast well help loosen up the legs)
R: 30
14x25 no fins K: as follows 4 rounds of: 2 sprint Fr, 1 BR, 1 fly build @: 45
R: 1:00
100 easy free (loosen up the shoulders)
10x50 Fr K ASCEND 1-5. 6-10 @ 1:10

Cool Down: 100 easy

Sample Day 5
Sprint/Stroke

Warm-up:
200 alt. 50 fr/50bk
200 k 50 fr kick/50 choice k
8x25 Variable Speed* @:40

5x25 Fr @:20-:30
4x25 Non Free @:25-:35
3x25 Fr @:20-30
2x25 Non Free @:25-:35

8x50 Kick Descend 1-4 Fr 5-8 stroke @1
300 pull breath 3/5/7 by 25 R:15
6x50 2x(easy, build, fast) @ 1:10
200 (100 fr/100bk) R:15
4x50 Strong @:50-1
100 easy
2x50 easy back @ R:10-15

Sample Day 6
Aerobic (mid-long distance)

Warm-up:
2x300 (100fr/100k/100pull) R:30 between
4x50 build @1
4x25 Distance Per Stroke(Few strokes as possible) @:40

Ladder set (no rest between)
100 fr
200 kick
300 pull no paddles
400 desc. each 100
300 pull w/ paddles breath 3/5
200 kick (faster than 1st)
100 fr (faster than the 1st)

Cool Down:
4x50 easy choice @ 1