Sprint Triathlon Training Day 2 - Swim Workout #1

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Week 1 of contains 2 Swim workouts, one of 400 yards and one of 500 yards. You can swim any combination of lengths to get to the total distance. You can alternate strokes if you like, for example 50 free style, 50 breast stroke. You can rest as much as you need to between sets of swimming.

My preference for most athletes is that they complete the swim using all freestyle, so you should simply swim only freestyle in training...simply rest as you need to until you can do your next set.

Suppose you can only swim for 25 yards at a time, the simply do a set of 4 lengths (25 yards) and do four sets total. Rest for 10-20 seconds between each lenght and rest for a minute or two between each of the four sets.

Sample Workout #1:
Warmup 4 x 25 yards using long slow strokes resting as needed.
Main Set: 4 x 25 yards at a moderate effort, rest 10 seconds between each length. Rest for 60 seconds then repeat
Cooldown: 4 x 25 yards focus on good form. Rest as needed.