Triathlon Swim Training Version 2

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Holos Exercises

Triathlon Swim Training Version 2

Exercise Type: cardio-outdoor

Duration:40 minutes

Distance:1.5 miles

Fitness Level: Moderate

Posted By:Joseph Eagan

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Exercise Description

This is another good series of swimming drills and training for the swimming portion of the Iron Man triathlon.

Muscle Groups: Whole Body

Step Number 1

500M warm up swim. Focus on extending the stroke and stretching out your whole body.

Step Number 2

Follow the 500M swim with a 100M kick. You can either use a kick board for the kicking drill or get into streamline position on your back.

Step Number 3

4X50M individual medley order on the one minute interval. Individual Medley order is fly, back, breast, free. So for the first 50M you do fly, back; then for the second 50M you do breast, free and repeat that order until you complete all four. You may think that you only do freestyle in a triathlon because its the fastest stroke, but in the mass of people you'll find yourself treading water a lot so breatstroke is important. And you also might need to use backstroke to help you get your bearings and check your surroundings.

Step Number 4

3X100M individual medley on the 1:45 interval.

Step Number 5

100M kick

Step Number 6

5X100M freestyle on the 1:25. If you are really feeling good you can increase the interval (to 1:20 or 1:15).

Step Number 7

100M kick. I am doing a lot of kicking drills to make sure my leg muscles AND HIP are nice and lose, I have been having hip problems lately and I want to make sure I am doing some low impact stuff, while still working the muscles.

Step Number 8

500M swim. Focus on drills for the warm-down swim. In other words, really stretch out your stroke, focus on technique, and practice alternate breathing.

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