Triathlon Swim Workout Training

Video Transcript

Hi my name is Carey Kepler I'm a functional training coach and a triathlon coach I work with intermediate and beginner triathlete for more information you can go to my website at www.boundless-energy.com. I want to talk about what your swim workout should look like so when you go the pool when you get there you want to get in the water and get a warm up segment in. Basically your looking at a 100 and depending on your swim level up to 500 meters, basically you can go through as many strokes meaning the back stroke the freestyle stroke, the breast stroke whatever you like your trying to get the muscles warm, the body warm and ready for your preset and main set working out. So make sure you get a warm up to 100 to 500 meters. The next set is your preset what you want to do during the set is do swim drills, get familiar with some of your techniques you want to get some different drills down. Your doing this from anywhere to 50 to 300 to 400 meters, and if your a beginner swimmer spend extra time on your swim drills. These drills are going to be very beneficial and you do not want to swim and take down a technique that's not proper and have try to relearn. You want your muscle memory to begin start from the beginning and start out correctly so your preset is going to be any of your drills. Your main set is going to be the focus of your workout, you might have endurance workout where going to swim long and steady you might have a sprint segment on your main set where your actually going to do a 25 to 50 meter sprint. Do repetitive repeats ever giving yourself 10 second breaks so that's your main set that's the main purpose of the workout. And lastly you want to cook down you can cool down anywhere to 50 to 150 meters. Basically you just want to bring your body temperature and let your muscles and your heart rate come down a little bit, cool down so you can get ready to get out of the water.

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