Triathlon Swim Training

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Holos Exercises

Triathlon Swim Training

Exercise Type: cardio-outdoor

Duration:47 minutes

Distance:2 miles

Fitness Level: Moderate

Posted By:Joseph Eagan

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Exercise Description

These are a variety of swimming drills and exercises to get in shape for the swimming portion of the Iron Man. I have been working it pretty hard recently and my personal trainer says I have hip dysplasia, so I am taking a few days off training for the run and concentrating on swimming.

Muscle Groups: Whole Body

Step Number 1

1000M warm up swim. Focus on stretching out the strokes and getting warmed up. I am not looking to get a really fast pace.

Step Number 2

200M kicking drill. Follow the 1000M swim with a 200M kicking drill. This is a great low impact workout on the legs and should help my hip.

Step Number 3

Swim 10X100M on the 1:30 interval. A 100M is four laps of the pool, so I am swimming this ten times in total every 1:30.

Step Number 4

Swim 5X100M on the 1:30 interval. This time I am focusing on the "pull" portion of the swim (my upper body). As a result, I don't use my legs. This set is half as long as the one before it, 5 versus 10, but its on the same interval, so its a little more challenging.

Step Number 5

Swim 10X50M on the 35 second interval. For these 50M swims, I focus on drills, such as extending my stroke, dragging my fingers on the water or alternate breathing.

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