Swim Training

Swim Training Specific To Cross Triathlon

Wonder what cross triathletes preparing for the XTERRA World Championships in Maui (HI) do in the pool?

Check out this workout by Podium Training Systems​ Coach Dave Burgess.

I have a couple Xterra (off-road) triathletes that I personally coach, and one of them is headed to Maui for Xterra World Championships in November.

At my Masters practice yesterday, I had a lane set aside for my triathletes – specifically my Xterra athlete. Good solid race pace over longer distances was the prescription. There’s not much rest (depending on the base 100 time of the athlete).

I did make adjustments to some of the swimmers so they got a little more rest on the longer efforts. But ideally, :20 or so is all I wanted them to get – less on the second round of some distances.


400 choice
4 x 200 free @ 20 rest
4 x 300 done as 100k, 50 drill, 150 swim @ 5:30 / 5:45

Main set:
800 @ 11:00
400 @ 5:40
400 @ 5:30
200 @ 2:50
200 @ 2:40
100 @ 1:30
100 – Fast

Cool down:
400 easy choice

Workout Total: 5000

This free workout was provided by Podium Training Systems Coach Dave Burgess.

– See more at: http://proswimworkouts.com/workouts/sep-19-2015-podium-swim-club-high-aerobic-endurance#sthash.lW8hcIXR.dpuf




Jimmy Archer

Founder and Editor at DirtTRI.com. Jimmy has been a professional athlete for over 18 years as a runner, cyclist, mountain biker, cross country skier, and primarily, triathlete. Jimmy has a degree in exercise science from the University of Colorado and is a USA Triathlon and USA Cycling certified coach. Jimmy became a freelance writer in 2000 while competing and covering the ITU Winter Triathlon World Championship. Since that time Jimmy has been head editor at two magazines, been published in numerous publications within the endurance sport, recreation, and travel segments. Currently Jimmy is competing professionally in off-road multisport. In his spare time Jimmy passionately follows Formula 1, Moto GP, and is an avid cook.

Related Articles

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Back to top button