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Workouts

One-Hour Workout: Swim Surge And Recover

This swim session is designed to typify what we encounter on race days with surges and recoveries.

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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 session comes from Justin Chester, a USAT Level II coach and the owner of TriCoach Colorado, based in Parker, Colo.

“I really like this swim because it typifies what we encounter on race days with surges and recoveries. Many triathletes do not know how to recover while swimming (swimming easier) and this set teaches that, especially since the rest interval is so short.”

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Warm-up
200 swim easy
200 kick
4×50 as 25 easy/25 fast

Main Set
8×125 with 5 sec rest as (50 moderate, 25 fast, 50 easy)
100 easy
4×250 with 5 sec rest as (100 moderate, 50 fast, 100 easy)
100 easy

Cool-down
200 choice

Total = 3,000 yards

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