Swim Set for Triathletes: One-Hour Freestyle Workout With Options
The daily challenge for a swimmer practicing by themselves, whether for fitness, competitive goals in the pool or open water or to prepare for triathlons, is creating a practice plan that is engaging and challenging, allowing the swimmer to get the most out of their time in the water. Even for long-distance swimmers and triathletes, a designed workout with varying distances and changing speeds is best for improving swimming ability and pace.
Fortunately, plenty of one-hour swim practices can be found around the internet, with sets designed to match an individual’s ability and goals. Below, you will find two similar practices originally posted on Triathlete.com. A swimmer could pick which option suits them best based on their practice norms. Both of these options include changing of distances and speeds, which can help newer and more experienced swimmers build their skills.
Jacob’s Ladder: 2600 swim workout
200 streamline kick w/ fins
2×50 drill of choice
Do three rounds of the following, with 10 secs rest between each interval, 40 secs between each round. All freestyle (minus the noted 100 kick at the end of each round) with a hard but clean effort.
25 / 50 / 75 / 100 / 100 / 75 / 50 / 25 / 100 kick
Jacob’s Ladder extended: 3100 swim
12×75 w/ fins as 50 drill/25 swim
#1-4: Fly kick with freestyle stroke
#5-8: Straight Arm Recovery
#9-12: Single Arm by 25s
3×300 pull w/ 30 sec rest. Push every third 25, otherwise steady effort.
Two rounds of the following, with 10 sec rest between interval and 40 sec rest between rounds. All freestyle with a hard but clean effort.
25 / 50 / 75 / 100 / 100 / 75 / 50 / 25