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Wright Triathlon Club of Dayton (WTC)
Dayton, Ohio

Swim Workouts


Here are five swim work outs made for varying levels of triathletes. The work outs are in the form: fast/average/slow.
    400 / 300 / 200 Swim
    300 / 200 / 100 Pull
    200 / 200 / 100 kick
    100 / 100 / 100 Drill

    6 X 25's @ :25 / :30 / :40

    6 / 4 / 3 X 50's build @ :55 / 1:10 / :15 rest

    6 / 4 / 3 X 50's descend @ :55 / 1:10 / :15 rest

    6 / 4 / 3 X 50's drill free @ :60 / 1:15 / :15 rest

    6 / 4 / 3 X 50's kick no board @ 1:10 / 1:30 / :15 rest

    ~8 X Starts (12.5 hard, 12.5 easy) - work on first half of length (last in, first out)

    3 timed 25's with starts

    400 / 300 / 200 Free
    200 / 100 / 100 Drill

    8 /6 /4 X 50's build @ 1:00 / 1:15 / :15 rest

    Ladder:
    Group A: 25-50-75-100-125-150-175-200-200-175-150-125-100-75-50-25 @ :25 base (Intervals go like this: :25, :50, 1:15, 1:40, 2:05, 2:30, 2:55, 3:20)
    Group B: 25-50-75-100-125-150-175-175-150-125-100-75-50-25 @ :30 / :35 base (Intervals go like this: :30, 1:00, 1:30, 2:00, 2:30, 3:00, 3:30)
    Group C: 25-50-75-100-125-150-150-125-100-75-50-25 @ :40 base (Intervals go like this: :40, 1:20, 2:00, 2:40, 3:20, 4:00)

    100 easy


    500 / 300 / 200 swim
    200 / 100 / 100 reverse IM
    100 / 100 / 100 pull
    100 / 100 / 100 kick

    12 / 9 / 6 X 50's @ last one in, first one out where you start at center of pool (work turns)

    6 X 100 / 75 / 50 Pull @ 1:40

    6 X 100 / 75 / 50 Kick @ 2:20

    6 X 100 / 75 /50 swim @ 1:30 (best average and make interval)

    Run a few start sprints

    100 easy


    400 / 300 / 200 Free
    200 / 100 / 100 Drill

    6 / 4 / 3 X 50's build @ 1:00 / 1:15 / :15 rest

    2 X 400 / 300 / 200 @ 6:40

    4 X 200 / 150 / 100 @ 3:20

    8 X 100 / 75 / 50 @ 1:40

    100 easy


    400 / 300 / 200 Swim
    300 / 200 / 100 Pull
    200 / 200 / 100 kick
    100 / 100 / 100 Drill

    8 / 6 / 4 X 50's swim/easy @ 1:00 / 1:15 / 1:40 / :15 rest

    6 / 5 / 4 X 100's free @ 1:45 / 2:00 / 2:20 / :25 rest (work the walls where a swimmer cannot surface after a flip turn until their head is past the five yard mark-guess distance if needed)

    12 / 6 / 6 X 25's freestyle, breath 5-4-3-2-1-0 for each set of six 25's @ :35 / :40 / :50

    100 easy

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