New perk! Get after it with local recommendations just for you. Discover nearby events, routes out your door, and hidden gems when you sign up for the Local Running Drop.
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