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Every Tuesday we’ll feature a different coach’s workout you can complete in 60 minutes (or less!).
This week’s swim workout comes from coach Tess Mattern of MP Multisport in Fort Collins, Colo. She swam for Emory University and transitioned to triathlon as an athlete and coach five years ago, and is now the assistant coach for the Colorado State Triathlon team and the swim specialist and nutritionist for 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.”
RELATED – One-Hour Workout: Swim Transition Into Tempo
Warm-up:
(600 total)
300 (100 freestyle, 50 backstroke x2)
300 (100 free, 50 drill x2)
Pre-Set:
(600 total)
100 pull with paddles, buoy and band, rest 20 sec
4×25 swim with band, rest 15 sec
100 pull with buoy and band, rest 20 sec
4×25 swim with band, rest 15 sec
100 pull with buoy only, rest 20 sec
4×25 swim with band, rest 15 sec
Focus on a high tempo throughout to keep hips high in water.
Main Set:
(1600 total)
4×50 descend tempo 1-4 with 15 sec rest
2×600 hold goal race pace with 20 sec rest
4×50 FAST with 15 sec rest
Cool-down:
(200 total)
50 backstroke, 50 breaststroke, 100 choice
= 3000 total