A BarryS Coaching Swim Workout


Swim Workout Focus: "Iron Sharpens Iron"

By Coach Mike Jotautas

This week at BarryS Coaching we learned that there is power and synergy in a team. On paper this workout looked like any other workout. What transpired was much more exciting. As we progressed through the main set, the 50's turned into the perfect opportunity for our athletes to race, encourage each other, and take the intensity to another level. Triathlon is very much an individual sport; it's you against the clock. But every now and then you need the help of a team or someone else to push you out of your comfort zone. As the saying goes: "iron sharpens iron". When you put yourself up against another "Iron" man or woman, you both (or all) end up stronger as a result.

warm up

distance description rest/interval
1 x 200 50 drill/ 100 swim/50 drill  

Everyone on the Same Interval:

distance description rest/interval
2 x 25 "Shark" :40
1 x 50 Swim 1:05
2 x 25 Catch Up :40
1 x 50 Swim 1:05
2 x 25 "Shark" :40
1 x 50 Swim  

main set

distance description rest/interval
1 x 200 Breathe ev. 3 or 5, focus on bilateral breathing R:30
3 x 50 EZ Pace 1:00 or 1:15
1 x 200 Drill/Kick by 50, focus on posture, line, and balance R:30
3 x 50 Faster 1:00 or 1:15
1 x 200 Breathe ev. 30 or 5, focus on bilateral breathing R:30
3 x 50 FASTER 1:00 or 1:15
1 x 200 Drill/Kick by 50, posture, line, balance R:30
3 x 50 FASTEST! 1:00 or 1:15

cool down

100

total = 2000

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