Triathlete Workout 5

Masters Group

Practice

December 14

TRIATHLETE WORKOUT

Warm Up:

50 SANTA CLAUS

Stroke of Choice

Any Pull But Free

No Competitive Stroke (Elementary Back or Side Stroke Only)

Tarzan

Arms Only

Catch Up

Legs Only

Any Kick But Free

Undulation

Swim 500

Work Out:

For a period of 10 minutes:

Swim non-stop freestyle. Start each 25 slow, build quickly to a sprint at the middle of the pool, then slow to the end of the lane.

At the end of the set, 2 minutes down time

For a period of 10 minutes:

Swim non-stop freestyle. Kick EVERY THIRD PULL ONLY, and just enough to keep your feet from dragging you down. Start each 50 at a sprint pace, and gradually slow to easy at the end of the 50.

At the end of the set, 2 minutes down time

For a period of 10 minutes:

Swim non-stop freestyle KICK. Start slow, build to sprint, then back to slow, within the framework of each 50.

At the end of the set, 2 minutes down time

Repeat the above three as time allows. Track laps if you can. If not, no worries. YOU MUST DO A COOL DOWN. DO NOT SKIP THIS!

Cool Down~ SLOW and EASY

50 Stroke of Choice

50 Pull

50 Kick

50 Free