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Workouts

Quick Swim Set: Swiss Army Set

Improve your comfort in all conditions with this workout that will have you change speeds, strokes, distances, rest intervals, and more!

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Swimming should be more than just freestyle laps up and down the pool—especially for triathletes who will face different elements in open water.

A:

300 warm-up (100 swim/ 100 kick/100 choice)
200 pull buoy only
6 x 75 on 1:30 (25 back/25 breast/25 free)
6 x 75 on 1:20 (25 head-up swimming/50 swim)
6 x 75 on 1:10 (build to fast)
6 x 75 on 1:00 (swim strong)
200 pull buoy only
400 swim (no walls)
200 cool-down
Total: 3,100

B:

300 warm-up (100 swim/ 100 kick/100 choice)
200 pull buoy only
4 x 75 on 2:00 (25 back/25 breast/25 free)
4 x 75 on 1:50 (25 head-up swimming/50 swim)
4 x 75 on 1:40 (build to fast)
4 x 75 on 1:30 (swim strong)
200 pull buoy only 300 swim (no walls)
100 cool-down
Total: 2,300

C:

300 warm-up (100 swim/ 100 kick/100 pull)
4 x 75 with :20 rest (25 non-free/50 free)
4 x 75 with :15 rest (25 head-up swimming/50 swim)
4 x 75 with :10 rest (build to fast)
200 swim (no walls)
100 cool-down
Total: 1,500