Friday, October 1

BeginnerTriathlete.com

Check out my "Learning How to Swim" Series of articles. Each month, I will address an aspect of the freestyle swimming stroke and include 4 weeks of beginner workouts.
Pass on the link to your training partners, friends, spouses...anyone that is thinking about starting to train for a triathlon. Follow along with me for 5 months and your will be swimming in the open water with confidence!
If you have any questions, please don't hesitate to contact me!
Happy Swimming:)
**Long Course Meters**

A:
8x100 @ 1:45
4x50 pull @ :50
4x100 pull @ 1:40
4x150 pull @ 2:15
4x200 swim @ 3:10
100 easy
5x100 @ 2:00 (25 kick/25 drill/50 swim)
6 x [25 SPRINT
:60 sec vertical kick (strong effort)]
6x50 @ :60 cool down
*4300 Total*

B:
5x100 @ 2:30
4x50 pull @ 1:10
4x100 pull @ 2:10
4x150 pull @ 3:10
100 easy
5x100 @ 2:30 (25 kick/25 drill/50 swim)
6 x [25 SPRINT
:60 sec vertical kick (strong effort)]
6x50 @ 1:15 cool down
*3200 Total*

C:
5x100 w/:30 sec rest
4x50 pull w/:20 sec rest
4x100 pull w/:20 sec rest (3/5 breathing pattern by 50)
100 easy swim
5x100 w/:30 sec rest (25 kick/25 drill/50 swim)
3 x [25 SPRINT
:30 sec vertical kick (strong effort)
:30 sec rest on wall or lane rope]
6x50 w/:15 sec rest (easy cool down)
*2300 Total*

Wednesday, September 29

A:
500 swim warm up
400 kick/swim by 50
300 non-free/free by 50
200 Tarzan/swim by 25
100 feet-first/swim by 25
8 minute kick (:40 easy, :20 FAST, repeat)
12x50 @ :55 (2 drill, 1 25 fast/25 easy)
6x50 ALL OUT w/partner rest (one person swims, one person rests, switch)
500 pull (3/5 breathing pattern by 50)
8x25 ALL OUT w/partner rest (works great with 3-4 people per lane)
200 cool down
*4000-ish Total*

B:
500 swim warm up
400 kick/swim by 50
300 non-free/free by 50
200 Tarzan/swim by 25
8 minute kick (:40 easy, :20 FAST, repeat)
12x50 @ 1:05 (2 drill, 1 25 fast/25 easy)
6x25 ALL OUT w/partner rest (works great with 3-4 people per lane)
400 pull (3/5 breathing pattern by 50)
6x25 ALL OUT w/partner rest (works great with 3-4 people per lane)
200 cool down
*3300-ish Total*

C:
400 swim warm up
300 kick/swim by 50
200 non-free/free by 50
100 Tarzan/swim by 25
6 minute kick (:40 easy, :20 FAST, repeat)
9x50 w/:20 sec rest (2 drill, 1 25 fast/25 easy)
12x25 (1: ALL OUT, 1: easy)
300 pull (3/5 breathing pattern by 50)
100 cool down
*2300-ish Total*