Swim No. 1
1 of 5
- 300 warm up, :30 rest
- 6x50 drills of choice, :20 rest
- 100 easy, form-focused, :20 rest
- 6x50 build, :15 rest
- 100 easy, breath-focused, :20 rest
- 6x50 build, :20 rest
- 300 warm down
Total: 1,700 yds
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TRIATHLONSwim No. 2
2 of 5
- 300 warm up, :30 rest
- 4x50 drills of choice, :20 rest
- 100 easy, form-focused, :20 rest
- 4x200 (each 200: 50 build/50 easy/50 build/50 easy) :20 rest
- 100 easy. breath-focused, :20 rest
- 4x100 descending (First: 60 percent; 2nd: 70 percent; Third: 80 percent; 4th: 90+ percent) :20 rest
- 300 warm down
Total: 2,200 yds
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TRIATHLONSwim No. 3
3 of 5
- 300 warm up, :30 rest
- 8x50 drills of choice, :20 rest
- 8x25 MAX (all out sprint effort), :30-:40 rest
- 200 easy, :20 rest
- 6x25 MAX, :30-:40 rest
- 200 easy, :20 rest
- 4x25 MAX, :30-:40 rest
- 200 easy, :20 rest
- 2x25 MAX, :30-:40 rest
- 200 warm down
Total: 2,000 yds
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TRIATHLONSwim No. 4
4 of 5
- 300 warm up, :30 rest
- 4x50 drills of choice, :20 rest
- 100 easy, :20 rest
- 2x (100 build, :15 rest
200 easy, :15 rest
300 (50 MAX, 200 easy, 50 MAX), :30 rest)
- 300 warm down
Total: 2,100 yds
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TRIATHLON
About the Author
Bryan Mineo is a veteran swim coach with nearly two decades of experience, having coached thousands of athletes from beginners to Olympians across North America. He’s also the founder of One With the Ocean, a nonprofit that teaches underserved youth to swim.
Swim coach and open-water specialist.
TheSwimMechanic.com
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