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Workouts

One-Hour Workout: Mixed Strokes Swim Session

Mixing up swim strokes can help you work different muscle groups and have a good feel for the water in different swim positions.

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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 workout comes from Tony Zamora, the head coach of TZCoaching based in Northern Los Angeles. “Most triathletes focus strictly on freestyle workouts,” Zamora says. “What I like about this workout is that it mixes up swim strokes, which is beneficial to help work different muscle groups and have a good feel for the water in different swim positions. Plus you could also benefit from the different strokes in a triathlon—you may need backstroke if you need to recover in a long swim, and breaststroke while helping to sight or swim around buoys!”

RELATED – One-Hour Workout: From Base To Race Run

Warm-up:
200 easy swim, freestyle, 60 sec recovery
3×100, increasing speed each 100, 30 sec recovery

Main Set:
1×50 butterfly, 30 sec recovery (If you can’t do a 50 at first, shoot for 25, recover, then do the other 25).
2×100 backstroke, 30 sec recovery
3×150 breaststroke, 30 sec recovery
4×200 freestyle, 30 sec recovery

Cool-down:
250–500 easy swim

Total = 2250–2500

RELATED – Quick Set Friday: Stroke Mix

More one-hour workouts.