Doug wanted to share some of his clutch swim workouts, to help us all through the dark and cold winter days.
The purpose of these sets are to get the most triathlon specific swim training in a condensed time. 2000-2500 yards is a quality distance if you swim the main set at a hard pace. The warm up is crucial to get comfortable in the water and then raise your Heart Rate with several short sprints prior to the main set. Use the cool down to work on stroke technique and leg strength. If you have more time consider adding distance to the warm up and cool down. Keep the main set at 1000 yards with the repeats at even efforts and the rest time the same. If you have time to do more then add it to the cooldown portion so that you can keep your main set strong.
SWIM SET 1 (2000)
400 any stroke
2x100 Free hard effort (:30 second rest in between)
5x200 Free (:15 second rest in between)
200 Kick with fins and kickboard
SWIM SET 2 (2500)
500 any stroke
100 Free (hard effort) (:30 second rest in between)
2x50 Free (max effort) (:30 second rest in between)
200 Free (:15 second rest)
300 Free with fins or Lava Pants (shorts) (:20 second rest)
100 Kick with fins and kickboard