Professional Swim Workouts by Professional Swim Coaches

Nov 23, 2013 – Off-Season Triathlon Workout

Off-season triathlon swim workout with some technique drills and longer distances with less rest. Everything you swim, is at an easy pace!

Warm up:
800m (400m freestyle + 400m freestyle with one somersault in the middle of every length)

Main set:
6x75m R20ʺ center 25: swim with fists
2x400m R45ʺ easy pace!
8x50m R10ʺ different leg kick! odds 2 kicks/stroke – evens 6 kicks/stroke
8x50m R10ʺ no walls during this entire exercise

Swim Down:
150m own choice

WORKOUT TOTAL: 3000

This free workout was 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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