Swim TrainingTraining

Workout Wednesday – Spice It Up A Little Swim Session


Doing the same thing over and over again can make training feel like a chore and potentially lead to overuse injuries. That is especially true in the pool where you stare at a black line for most of the workout. Most cross triathletes only focus on free style swimming, but there are both physical and mental benefits to throwing in the other strokes as well.  Here’s a swim workout to spice things up a little, help balance your upper body strength, and keep your mind occupied. This workout should take 1-1.5 hours to complete.

Workout Wednesday - Spice it up a little swim session Photo: Will Kelsay

 

Warm Up – 1,000

  • 200 easy swim (any stroke)
  • 50 kick, 25 free style drill, 25 free style swim, 50 butterfly
  • 50 kick, 25 free style drill, 25 free style swim,  50 back stroke
  • 50 kick, 25 free style drill, 25 free style swim,  50 breast stroke
  • 50 kick, 25 free style drill, 75 free style swim
  • 2x 50 build – start easy, build to fast by the end of the 50
  • 100 easy swim

Main Set – 2,200

4x 100 perfect stroke The effort on the ‘perfect stroke’ should be faster than easy, but not hard.
100 moderately hard The ‘moderately hard’ is not an all out sprint, but fast while maintaining the good form you established in the first 100.
2x 50 fast The 50’s should be very fast, but do not lose that perfect stroke.
100 IM The 100 IM should be smooth at a moderate pace.
Other than the IM, all of this is done free style. Use 5 second rest between each swim, 20 second rest between the 4 rounds. Make sure to re-establish that ‘perfect stroke’ each round. Beginner swimmers, reduce to 2 rounds. 
2x 25 butterfly, 50 free style build, 25 free style fast  This is a straight 100. Don’t stop, just switch strokes.
25 back stroke, 50 free style build, 25 free style fast   This is a straight 100. Don’t stop, just switch strokes.
25 breast stroke, 50 free style build, 25 free style fast   This is a straight 100. Don’t stop, just switch strokes.
Use 10 seconds rest between each 100 and 30 seconds rest between the 2 rounds

Cool Down – 200

  • 200 easy swim (mix in any stroke, but keep it easy)

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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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