Swim TrainingTraining

Workout Wednesday – In & Out’s

If  you have done an off-road triathlon, you know a 2 loop swim is a common layout for swim courses. Anywhere from 500-800 meters per lap with some sort of on-land run between laps. If you are familiar with this setup, you are also familiar with the feeling that your heart is going to explode out of your chest when you pop of the water, do that short sprint, and jump back in to start your 2nd lap. Learning to control that heart rate spike and get back into race pace is crucial to having a consistently strong swim performance.

Suzie Snyder, from the Sierra Endurance Sports Team, created a swim workout to train for that specific scenario. Suzie had the fastest swim recently at XTERRA Oak Mountain and took the overall female win for the day.

NOTE: Running on the pool deck is discouraged in many locations. We recommend you ask the pool staff for the ‘ok’ to do this type of workout and make sure to do this in a location that you won’t slip and fall and injure yourself.  You could do the same workout in open water if you have a beach or other accommodating location, and would be even better because you can practice your entry, exits, and dolphin diving.

Warm Up

  • 400 easy. Mix in some of all the strokes.
  • 4 x 50 kick
  • 2 x 100 smooth and perfect
  • 4 x 50 descent 1-4 (go faster for each 50)

Main Set

Beginner Athletes – Do each set once and then take a recovery period. Repeat once more when you are rested.

 Advanced Athletes – Perform multiple sets continuously, depending on how much of a challenge you are up for!


  • Workout Wednesday - In and Outs Photo: SwichioIn & Out Set #1
    • 200 at race pace
    • Hop out of the water and run 15-20 meters
    • Jump or dive back into the water
    • 200 at race pace
  • In & Out Set #2
    • 50 all out sprint (faster than race pace)
    • Hop out of the water and run 15-20 meters
    • Jump or dive back into the water
    • 100 at race pace

**Optional – Extend the swim portion of set #1 to make it more race specific. Add a 2nd water exit to either set to simulate race conditions (mid swim run and the run to T1).

Cool Down

  • 200 easy. Mix in some back stroke.

Suzie Snyder is a professional off-road triathlete and Certified Strength and Conditioning Coach. Suzie was always athletic, but off-road triathlon captured her heart immediately and she has been chasing races around the world ever since.  As an age grouper, she won four National Championships and two World Championships; one as the overall amateur champion. As a professional, she has won XTERRA New Zealand, XTERRA East Championships, XTERRA Oak Mountain, and she has finished 5th & 6th at the XTERRA World Championship. She is a new transplant to Reno, Nevada and is proud to be part of the Sierra Endurance Sports Team. 




Will Kelsay

Will Kelsay is one of the top cross triathletes in the world with a 10 year career spanning 5 continents competing in more than 18 countries. He has 20 career wins and more than 70 top 5 finishes. Anyone who has met him knows his passion for the sport is only overshadowed by his huge smile & his appetite for fun.

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