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C X2 Coaching
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This page will be dedicated to swim tips, swim workouts, swim specific resistance training exercises or other swim related info that may be helpful to improve your triathlon water experience.
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** NOTE: Swim workout efforts will be designated Easy (60-65%)/Mod (70-75%)/Fast (90-95%)**
This workout is a modified version from Shelia Taormina's 'Swim Speed Workouts'
Swim Workout #1 to develop baseline stroke count, stroke rate, build strength and work on the feel for the water.
WU: 500 free incorporating 2oo free, 50 kick, 100 free, 50 kick, 100 free
10 X 25 pull (Odds Easy; Evens Fast w/:5-10 secs rest)
Main: Take your stroke count for each round
Have a piece of paper and pen to have a friend or coach count your stroke rate (Rounds 1, 3) and number of strokes (Rounds 2, 4). Hold onto this information as a starting point of reference to improve upon if needed.
R1 R2 R3 R4
Easy _________ _________ __________ __________
Mod _________ _________ __________ __________
Fast _________ _________ __________ __________
12 X 50 free (4 rounds of build: 50 easy, 50 mod, 50 fast) w/:15-30 rest
6 X 50 kick w/board Mod
Sprint last 12.5 of each 50 100%
5 X 100 mod w/:05-15 secs rest
Drill Swim Set:
0:30 standing scull drill @:45
100 free build w/:10-20 secs rest
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