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Swim Workout for Triathletes



If you race hard, then you’ve got to train hard. Triathletes are some of the best and most-renowned athletes around. Between swimming, biking and running, triathlon participants have to be in top physical shape. But, out of the three events, swimming always seems to be the most difficult to train for. You don’t need to train in open water to get prepared for your race, but there are a few things you should work on when working towards your next goal. While focusing on speed can be done on occasion, training for the swim portion of a triathlon should be all about endurance.

 Take a look at the triathlon-inspired swim workout below. It’s designed to build lung capacity and muscular endurance. See if it can’t help you be better prepared for your next big race day. This entire set is swum at a moderate pace. You’re trying to work on endurance here, not speed.

 Start by swimming 400 yards freestyle to get warmed up and into the workout.  If you’re getting close to the big day, try swimming this workout with the gear you intend on using at the race. This will help you get accustomed to it’s feel, as well as see if any gear needs adjusting or replacing.

 To work on developing strong, stamina-built muscles in the legs, the next part of the workout will focus on your kick. Swim 200 yards only using your kick. Then, swim 400 yards, alternating back and forth between just kick drills and freestyle. If you feel that your kick could use a little extra strength, try using training gear designed to build swim-specific muscles. The Finis Zoomer Fit Training Fins are fitness-focused fins that help build leg strength. They actually create more resistance than other traditional fins, and therefore help triathletes build strong, lean muscles.



Once you’ve worked on your kick, it’s time to move to endurance. The main portion of this workout will have you swim 1000 yards at a steady pace. Do try to push yourself, but remain in control of your speed and form throughout the entire set. Use a wall clock or waterproof wristwatch to keep track of your splits.

 At this point, your leg muscles are probably burning. After all, you just gave them one heck of a workout. Now it’s time to focus on your upper body. While your arms don’t do nearly as much work as your legs, having strong arms in the water can help you save energy in your legs for the biking and running portions of the race. You’ll want to do a pull set of 400 yards using only your arms. Use a pull buoy to disengage your lower body and a set of hand paddles to amp up your arms’ surface area. The Speedo Adult Pull Buoy, which is contoured to fit comfortably between the legs, comes highly recommended. As do the Aqua Sphere Vortex V8 Swim Paddles. Their soft silicone tubing keeps the ergonomically designed paddles comfortably in place. Not only do the Vortex V8s help build upper arm strength, but also improve overall stroke form.

 For your last push, flip over to your back and swim 300 yards backstroke, resting between the 50s. This will help you catch your breath as you push your body to its limits. To finish off the workout, do a very easy 100 to stretch out all your muscles from head to toe.

 The 2,800 yards swum will help increase your strength in the water and hopefully reduce your overall race time.