Swim for Tri Plans

  • 26 week plan:


Swim for Tri training plans – Week 12

Warm-up 6*100 1L swim, 1L Single arm front crawl, 1L choice swim other than front crawl – 30 rest between 100’s
Sub Set 6*1L Doggy Paddle Pulling the water back down the centre line of the body – if you struggle do ½ length and swim the rest – 45 rest 200
Main Set
4*400 Swimming – Breathing every 3rd stroke Aim to practice swimming each length faster within each 100 metres then start the process again i.e. 1L EZ, 1L Medium pace and 1L Fast etc. then start again. Take as much rest as needed 1200
Cool-down 4*100 Exaggerate the exit part of the stroke – drive the hands back until the arm is straight – elbow first recovery – 30 rest 400
  6L Breaststroke   200