Professional Swim Workouts by Professional Swim Coaches

Nov 5, 2013 – Off-Season Triathlon Workout

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

Warm up:
3x200m R20″
3x150m (125m freestyle – 25m choice but no freestyle) R15″

Main set:
6x50m technique drill exercises
2x(50m fists / 50m single arm drill (per 25m change arm) / 50m catch-up drill)

Pyramid: 100-150-200-400-200-150-100 R10″

6x50m (same as before)

Swim Down:
150m (50 freestyle / 50 backstroke / 50 breaststroke)

WORKOUT TOTAL: 3100

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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