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Swim Strength Conditioning (1:15min)

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

Targeted Benefits:

  • Improve rhythm and pacing
  • Improve muscular endurance

Warm-up (800m)

    • 200 swim easy, bilateral breathing on 5th stroke
    • 200 Kick
      – Fins & no board
      – Rotate each 12.5 (Belly, Left side, back, Right side)
      – keep hips near surface.
    • 400 Drills of choice

Main Set (1600m)

  • Steady Tempo Pace – 2nd half off each 400 slightly faster
    – 400m medium to large paddles
    – 400m Pull buoy
    – 400m Pull buoy and paddles
    – 400m Swim

Warm down (800m)

  •  400 Kick, fins and board
  • 400 Mixed stroke easy

Key Points:

  • Main set to be done at steady, tempo pace
  • Focus on form – stroke length and bilateral breathing.
Skelton Paul

About 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.

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