Professional Swim Workouts by Professional Swim Coaches

January 2014 – Triathlon Team Roeselare

These are swim workouts we did with the Triathlon Team Roeselare (Belgium) in the month of January. Because the triathlon season begins only around May 1, these workouts are still done at an easy pace. But with some short distances at a strong pace.

We already had 2 easy months. Every 2 weeks we have a special technique workout (not contained in the workout file).

Workout Jan 7, 2014

Warm up:
500 choice easy swim

Main set:
1×200 leg kick with fins
1×100 leg kick without fins
8×50 technique (odd 50’s rA/lA per 25m // even 50’s: good pull! R10″
8×25 climax 70% to all out R15″
50 cooling down
5×150 (50 free – 50 IM – 50 free) R20″
6×50 (12,5 underwater – 37,5: free) R10″

Swim down:
200 choice easy

WORKOUT TOTAL: 2700

These free workouts were provided by Coach Goewaart Oplinus.


If you would like to access the downloadable PDF file, you have to become a ProSwimWorkouts member (no charge for free workouts).


About Goewaart Oplinus

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