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One-Hour Workout: Up And Down Swim Set

As the distance goes down, the amount of reps goes up in this swim session from coach Andrew Shanks.

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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 Atlanta-based coach Andrew Shanks, who works for Dynamo Multisport. As the distance goes down, the amount of reps goes up. He gave two options: the first one is for faster swimmers who are comfortable doing all four strokes, the second is for most normal triathletes who swim closer to a 2:00 push-off per 100.

Option #1: For faster swimmers who are comfortable with all four strokes

Warm-up (600 yards)
4×150 on 20 sec rest
– Fins optional
– Odd: 100 kick, 50 swim
– Even: 50 drill, 100 swim build

Main Set (3,000 yards)
200 on 2:45–3:00
– Breathe every 3rd and 5th stroke by 50
– Buoy only

2×175 on 2:25–2:40
– Pulling
– #1: done at 60%, #2: done at 80%

3×150 on 2:10–2:30
– Push the middle 50 (aka go fast)
– No gear

4×125 on 1:50–2:10
– Buoy only
– Descend 1–4

5×100 on 1:30–1:40
– Odd: Build by 25s
– Even: Cruise (aka 60% effort)

6×75 on 1:10–1:15
– Odd: 50 transitional stroke/25 free
– Even: Cruise

7×50 on :50
– Done with fins
– Odd: Kick Only

– Even: Backstroke

8×25 on :30
– With fins
– #1–2: Easy
– #3–4: Fast

[optional: #1: fly/back, #2: back/breast, #3: breast/free]

Repeat for 5–8.

Cool-down
100 easy

Total = 3700 yards

RELATED: How Do I Make Sure I Get Enough Rest?

Option #2: For triathletes who swim closer to a 2:00 push-off per 100

Warm-up (900 yards)

6×150 on 20 sec rest
– With fins
– Odd: 100 kick, 50 swim
– Even: 50 drill, 100 swim build

Main Set (1500 yards)
200 on 3:40–4:00
– Pulling
– Negative split (2nd 100 is faster than 1st 100)

2×150 on 2:45/3:00
– Pulling
– Push the middle 50 (aka go fast)

3×100 on 1:45/2:00
– Odd: Build by 25s
– Even: Cruise (aka 60% effort)

4×75 on 1:20/1:30
– Odd: Breath control
– Even: Cruise

5×50 on :55/1:00
– Kicking (no fins) w/board
– Odds: Fast flutter kick
– Evens: Easy kicking

6×25 on 30–40 sec rest
– With fins
– Odds: Easy
– Evens: All-out

Cool-down
100 easy

Total = 2500 yards

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