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Workouts

One-Hour Workout: Swim Broken Endurance Countdown

This broken endurance set keeps the mind engaged with a different focus for each interval.

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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 Dave Sheanin, a coach for D3 Multisport (D3multisport.com) in Boulder, Colo. This broken endurance set keeps the mind engaged with a different focus for each interval.

RELATED: Triathlon Swimming Advice For Every Level

Warm-up
10 min easy

Main Set
Follow this pattern (except the 4×25 at the end): First swim is cruise, second swim is race pace (your next “A” race), third swim is easy at the walls and sprint between the flags, fourth swim is a build to 90%.

600 as 4×150
500 as 4×125
400 as 4×100
300 as 4×75
200 as 4×50
100 as 4×25 Note: These are all sprints—take long rest as needed. Not the same pattern as the rest of the set.

2–4 x 200 pull with paddles optional as time allows

Cool-down
200

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