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Swim Maintain Form (1:00min)

By 22 June 2013November 12th, 2016Speed, Swim, Triathlon

Targeted Benefits:

  • Holding form at pace
  • Re-enforce constant focus on stroke

Warm-up (750m)

  • 200m Free – easy, breath every 3-5 strokes
  • 4×50 kick hard with fins on 60 secs
  • (4×25 if no fins)
  • 5×50 last 12.5 head up on 70 sec

Main Set (1000m)

  • 20×50 on 60 secs (hard)
    – Reasonably hard
    – Hold onto form especially over last 12.5
    – Long strokes, high elbow catch, hand exit at hip.

Warm down (400m)

  • 200 kick – easy, kick board optional
  • 200 free

Key Points:

  • Complete full warm-up
  • Focus on form and intensity for main set
Skelton Paul

Skelton Paul

Life-long endurance athlete with 20 years IRONMAN experience and 12 years of coaching. TrainingPeaks Level 2, IRONMAN Uni, WOWSA Level 3, Triathlon Australia, and Primal Health accredited Coach. Active adventure-focused athlete of 14 IRONMANs, Kona Qualifier, Ultraman, Comrades and Ultra swim finisher.