This workout was written for a beginner triathlete who needed some ideas to get a quick quality swim done without pushing him to hard, so he has energy left for the cycling and running that usually follow his pool time. But this workout really works great for anybody who’s getting started and is looking for a beginner swim workout.
300 swim choice
200 kick choice
100 drill choice
odd: no breath R10″ – even: 10 blast of the wall, 15 easy R20″
50 easy swim choice
300 free w/pullbouy and paddles neg.-split R45″
2×150 free w/pullbuoy R30″
100 smooth pull, 50 strong adding kick with the pullbuoy
3×100 free swim build 1.-3. R15″
odd: 25 scull, 25 swim – even: 25 drill, 25 swim
100 easy swim choice
WORKOUT TOTAL: 2200
This workout was provided by Coach Nico Messer.