Professional Swim Workouts by Professional Swim Coaches

Mar 5, 2011 – Triathlon Swimming

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.

Warm-up:
300 swim choice
200 kick choice
100 drill choice

Pre-Set:
10×25 free
odd: no breath R10″ – even: 10 blast of the wall, 15 easy R20″
50 easy swim choice

Main Set:
300 free w/pullbuoy 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″

Swim Down:
6×50 choice
odd: 25 scull, 25 swim – even: 25 drill, 25 swim
100 easy swim choice

WORKOUT TOTAL: 2200


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


About Nico Messer

Nico is currently coaching the Swiss Army National Team. Before he has been coaching the Elite group of the Limmat Sharks for two seasons. [Read Bio]

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