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Long Technique or Short Intervals

Objective: Newer swimmers: get used to technique focus during endurance sets;
More experienced swimmers: train race-pace speed with descending recovery.

Total Distance = 3400/2900

Warm-up; Dist = 1000
200 Freestyle
400 Freestyle pull with pull buoy
200 as Kick 25 with kickboard, Freestyle 50, Kick 25 with kickboard
200 Freestyle

Main Sets

Faster Group - 2000Slower Group - 1500

20 X 100 at CSS 100 pace
with descending rest interval as follows:

1-4) 30 seconds rest
5-8) 20 seconds rest
9-12) 15 seconds rest
13-16) 10 seconds rest
17-20) 5 seconds rest

5 X 300 at a consistent pace (per 50)

  1. 6-1-6 Drill with fins
  2. 9-3-9 Drill with fins
    (remove fins for remainder of workout)
  3. Freestyle
  4. Fingertip Drag Drill
  5. Freestyle

Set 4 - Cool-down; Dist = 400
Training Cat: REC - Swim easy, swim quietly

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