|Athletes||Swimming Workouts||Track Workouts||Breakwater Sports Home|
This page contains links to workouts and related information. Each workout is based on a theme that is introduced at a weekly group workout. If you are swimming three times a week, try to make the group workout that introduces the weekly theme, and then perform two additional workouts as your schedule allows. To perform a recovery workout based on the weekly theme, perform all drill sets and either reduce the swim set distances by 50% or perform the swim sets at the EN1 pace (long slow distance pace). To perform a key workout based on the weekly theme, reduce the number of drill repeats by 50% and increase the swim set pace.
If you are new to this program, see the following:
If you are new to group swim workouts in general, see the following:
Workouts with Coach Bill
|Date||Workout Focus||Notes - Main set may have two options|
|Focus on coordinating arm stroke with rotation.|
|Conditioning Pyramid||Threshold pace pyramid for smoother swimmers, endurance pace pyramid for newer swimmers.|
|01-Nov-2017||Threshold Workout||Focus on learning and maintaining threshold speed.|
|25-Oct-2017||Threshold Ladder||Conditioning: More swimming at threshold pace.|
|18-Oct-2017||Threshold 200s||Conditioning: Learn to swim at your threshold (CSS) pace. This will help you to swim at your optimal pace on race day, and it will improve your threshold pace.|
|11-Oct-2017||Kicking Technique & Conditioning||You don't usually kick very hard during the swim leg of a triathlon, but it's important to kick right.|
|04-Oct-2017||Technique & CSS||Focus on technique drills, plus test sets to estimate threshold speed - the critical swimming speed (CSS) test|
Do you have a workout focus that has worked for you? Send Coach Bill a note and let him know about it. Thanks!
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