PDX Tri - March Swim Wednesdays

From March 17

Warm-up:

300 swim, 200 (100 kick / 100 drill), 100 swim

6x50 descending 1-3, 4-6 R5-10

Main set:
6x300 broken as follows:
4x75 descending 1-4 R5
3x100, 1 & 3 easy, 2 at pace R10

300, race pace
Repeat

Cool down:
4x50

Total yardage:
2900 yards

2000 yards (Main set as 3x300)

PDX Tri - March Swim Wednesdays

From March 10

Warm-up:

400 swim

4x150 – 100 swim / 50 kick

Main set:
1,500 ladder set (500,400,300,200,100 as follows):
4x125 swim – work reps 2 & 3
400 swim – work middle 200
4x75 swim – work reps 2 & 3
200 swim – work middle 100
4x25 swim – work reps 2 & 3

Cool down:
50 easy
4x100 breath control (3,5,7,9 by 25’s)
50 easy

Total yardage:
3000 yards

PDX Tri - March Swim Wednesdays

From March 3

Warm-up:

4x150 - 100 swim / 50 drill
6x75 - 2 swim, 2 kick (descending), 2 swim

Main set:
100 work on technique
100 fast
75 work on technique
100 fast
50 work on technique
100 fast
25 slow

Cool down:

3x50 warm down

Total yardage:
1750 yards

2400 yards (Main set x2)

PDX Tri - Feb Swim Wednesdays

From Feb 24

Warm-up:

4x200: 1-swim, 1-100 drill/100 swim, 1-100 kick/100 swim, 1-swim

Main set (x1):

9x50: 3x kick descending, 3x drill, 3x swim descending - R5 after #1 & 2
and R10 after #3

4x100 – #1 fast (90-95%), #2 easy swim (regroup after easy swim)

3x150 – #1 easy swim, #2 fast

* The workout continues below, but my lane accomplished the above.

Total yardage (my workout):

2100

------------------------------------

2x200 – #1 fast, #2 easy swim

Cool down:

3x50

Total yardage:

2650

Monday Morning Swim

From Feb 22

Warm-up:
300 swim
200 (100 kick/100 drill)
100 swim
6x75 descending 1-3, 4-6; R:10
- "Descending": the first is easy, the second is harder, the third is hardest

Main set (1x):
3x50 kick hard R:5-10
2x100 easy swim
1x200 swim hard (I did the best I could, but the last 75 was tough)
1x50 easy

Cool down:
4x75 warm down: 1 swim, 1 drill

Total yardage:
1950

PDX Tri - Feb Swim Wednesdays

From Feb 17

Warm-up:
300 swim
200 (100 kick/100 drill)
100 swim
6x75 descending 1-3, 4-6; R:10
- "Descending": the first is easy, the second is harder, the third is hardest

Main set (2x):
3x50 kick hard R:5-10
2x100 easy swim
1x200 swim hard
1x50 easy

Cool down:
4x75 warm down: 1 swim, 1 drill

Total yardage:
1950 (x1 main set)
2550 (x2 main set)

PDX Tri - Feb Swim Wednesdays

From Feb 10
It's a lot of kicking and a little short, so if you want to add 200-400 yards of technique drills with a pull buoy after warmup, that might be useful.

Warm-up:
300 easy + 200 kick

Main set:
2x100 moderate R: 15 then right into 4x25 fast R:20
2x75 moderate R:20 then right into 2x50 fast R:35
2x50 moderate R:20 then right into 1x100 fast
200 easy

Kick set (can be done with fins):
8 x 50 as 25 easy / 25 fast R:30

Cool down:
100-200 easy

Total yardage:
1950/2050 (x1 main set; cool down difference)
2900/3000 (x2 main set; cool down difference)