Swim Workout - Short Burst
Work on closing speed to be able to bridge gaps in an open water race
1. Warm Up / Drills
- 200 easy (focus on pull and catch) 15-30 sec rest
- 3 x 50 one arm drills (25 each arm) 15-30 sec rest
- 4 x 25 water polo (swim with head above water) 15 sec rest
- 2 x 100 IM (25 each butterfly/back/breast/free) 30 sec rest
2. Main set
- 1 x 600 15 sec rest
- 1 x 500 15 sec rest
- 1 x 400 15 sec rest
- 1 x 300 15 sec rest
Done at 80-90% of race pace
last 25 of each 100 at above race pace
3. Cool down
200 easy (add in back and breast stroke)
Swim total=2650 total
Modified from USA Triathlon