1. 5 30-Minute Swim Workouts Maybe you had a long day at the office or a shortened lunch break, but there is still enough time to get to the pool for a quick 30-minute session! Don’t scoff at the abbreviated time—you can accomplish at lot in the water: Focus on drills and technique, get in a long aerobic swim or just maintain your “feel” for the water, which can quickly disappear if you stay out of the pool for too long.
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Photo: John David Becker 2. 4 Swim Sets For 70.3 Training These 2,000–2,500-yard sets are designed to improve the swim at your next half-Ironman. Each set replicates the speed changes, distance and other factors that you may face in the 1.2-mile swim. Add one set to your quality swim session each week. Record your times and paces to track your progress.
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Photo: John David Becker 3. 3 Swim Workouts for Beginner Triathletes Print off these workouts or copy them onto a piece of paper that you can bring to the pool and affix to a kickboard (that you leave on the pool deck) for reference. Get the workouts here Photo: Shutterstock.com 4. One-Hour Workout: 140.6 Swim Set This swim workout comes from coach Tess Mattern of MP Multisport in Fort Collins, Colo. Tess swam for Emory University and transitioned to triathlon as an athlete and coach five years ago. “While establishing an aerobic base is extremely important for long-distance athletes, keeping a workout focused on specific pace can make the workout more productive,” Mattern says. “As you go through the main set, the rest decreases a bit to challenge you to keep pace with less rest.”
Get the workout here Photo: Shutterstock.com 5. Hour of Power Triathlon Brick Workout This brick workout comes from USAT Elite Coach Mike Ricci, the owner and operator of Boulder-based D3 Multisport. He says this workout makes for a great sprint race simulation. “Your legs will be absolutely smoked on the run, just like in the race,” Ricci says. “Do this for 4–5 weeks leading up to your race and it will benefit you a ton.”
Get the workout here Photo: Shutterstock.com 6. 5 Effective Run Workouts For Triathletes Coach Lance Watson, who has a background that includes guiding Olympians and Ironman champions, shares the five most effective run workouts he uses in training. These are very effective for motivated age-group athletes who have a solid running base already established (i.e. not for beginners). Get the workouts here Photo: Shutterstock.com 7. One-Hour Workout: High Tempo Swim This swim workout also comes from coach Tess Mattern of MP Multisport. “This workout focuses on a high tempo, which important for open-water swimming,” Mattern says. “It helps the swimmer find an appropriate pace for longer swims.”
Get the workout here Photo: Shutterstock.com 8. One-Hour Workout: “The 24” Track Session This run workout comes from John Heuisler, co-owner of Between the Lines Coaching in Baltimore. “I like this workout because it has both a speed and an endurance component while also training the athlete to run fast on tired legs,” Heuisler says. “It can also be easily tailored to the type of racing an athlete is competing in—short course or long—and where he or she is in their build cycle.” Get the workout here Photo: Shutterstock.com 9. One-Hour Workout: Sprint-Focused Swim This swim workout also comes from coach Tess Mattern of MP Multisport. “This workout is appropriate for the sprint athlete, or an athlete needing some speed work,” Mattern says. “It teaches the body how to sustain a faster speed for longer, which is a skill important to triathletes.”
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Photo: Shutterstock.com 10. One-Hour Workout: Strength and Speed Session This run and strength workout comes from coach Katie Landa of Recess Endurance Training in Scottsdale, Ariz. “This workout is built around strengthening the muscles that help improve your run and keep your core and pelvis strong,” says Landa. “Each set will continue to get harder, and your recovery time will feel shorter as the body fatigues. The point here is to really challenge the current fitness state. Positive physical change to the cardiorespiratory system is necessary to improve. Causing the body fatigue, with proper recovery, will provide cardiorespiratory improvements for the athlete.”
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We feature swim, bike, run and strength workouts on Triathlete.com every week. Here are the 10 most popular workouts published on Triathlete.com in 2016. (Technically there are well over 10, as several of these articles feature multiple workouts!) See our complete collection of workouts