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Top Workouts To Improve Your Swim This Winter

  • By Triathlete.com
  • Published Dec 26, 2012
  • Updated Dec 26, 2012 at 3:59 PM UTC
Photo: Nils Nilsen

Olympic-Distance Special

Most triathletes we know rarely swim more than 200 yards without stopping, which isn’t exactly the best way to train for a swim of between 750 meters to 2.4 miles. This set is about as boring as they come, but as any fast swimmer will tell you, boring sets are a must-do. The goal of this set is to maintain form and rhythm as your body creeps closer and closer to lactate threshold. After an easy warm-up of at least 800 yards, perform the following set (all intervals are freestyle):

• 1x 500 @ FAP + :5 (e.g., a swimmer with a FAP of 1:30 would have a 7:55 interval)

• 1x 400 @ FAP (e.g., a swimmer with a FAP of 1:30 would have a 6:00 interval)

• 1x 300 @ FAP – :5 (e.g., a swimmer with a FAP of 1:30 would have a 4:15 interval)

• 1x 200 @ FAP – :10 (e.g., a swimmer with a FAP of 1:30 would have a 2:40 interval)

• 1x 100 @ FAP – :20 (e.g., a swimmer with a FAP of 1:30 should aim to complete the 100 in 1:10 or faster).

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