Happy Workout Wednesday! This week we are going to have some fun and really mix things up. You are going to have a ton of fun while getting a great workout. This is the perfect off season workout for all you triathletes as it will work on you strength, explosiveness and speed. Don’t forget to have some fun with this swim workout and it is much more enjoyable with friends! As always have fun, share with your friends and leave your thoughts in the comments!

Warm Up

1 x 200 @ :10 rest easy swim with front snorkel

1 x 100 @ :10 rest kick

4 x 50 @ :10 rest all drill

16 x 25 @ :05 rest alternating 25 fast streamline kicking/ 25 head up swimming

Main Set

1 x 5 minutes of non stop swimming done as:

25 build then 10 explosive squat jumps right into a 25 sprint

1:00 rest

1 x 5 minutes of non stop swimming done as:

25 build then 20 cycles of fast high knee running right into a 25 sprint

1:00 rest

1 x 5 minutes of non stop swimming done as:

25 build then :15 seconds of sprint wall kicks right into a 25 sprint

1:00 rest

1 x 5 minutes of non stop swimming done as:

25 build right into a 25 duck dive sprint for the entire 25

1:00 rest

4 x 25 @ :15 rest

For these start at the flags treading water and once you are ready go from 0 to full speed as fast as possible and continue sprinting to the flags at the other end. For your :15 rest you should not be standing up or holding the wall, you should be doing active recovery treading until it is time for the next 25.

Cool Down

1 x 200 easy swimming focusing on technique and feeling good.

Successful swims are built with Endurance!