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Swim Session: Break up the repetition

Lauren Brandon shares a training that will keep you on your toes in the pool

— by Lauren Brandon

Time to mix it up a bit in the pool! So often as triathletes we swim freestyle for the majority of our workouts. In races we swim freestyle, so why do anything else, right? Well, sometimes it’s actually nice to give our body a break from the repetition and mix up the movements.  I still think the majority of our swim workouts should be freestyle, but adding in some other strokes will help with the monotony and challenge your body to some new things.

Warm Up:

S.K.I.P.S – 200 Swim, 200 Kick, 200 IM drill (50 of each stroke), 200 Pull, 200 Swim

First Set:

8×50 (#1 25 fly/25 free, #2 25 back/25 free, #3 25 breast/25 free, #4 25 free/25 free) – Repeat

Rest 15 seconds in between each 50

Main Set:

4 x

  • 4x 50 free – descend 1-4 (each 50 is fast than the one before) Rest 10 seconds
  • 6x 25 – 25 fly, 25 back, 25 breast- Repeat, Rest 10 seconds

Final Set:


  • 200 pull breathe every 3 strokes
  • 4×25 fast free kick

Cool down:

300 easy

Total: 4000

If you want to cut the workout down, then do the following:

Warm up: Leave out the last 200

Do 3 rounds of the main set and 3 rounds of the final set

Cool down 100

Total: 2950