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\nKey Things To Remember:
\n#1 - relax, pace is less important when you are building endurance
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#2 - all your freestyle should be three-stroke breathing // the faster work can come once you\'ve built the necessary endurance
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#3 - take your time progressing through the workouts
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To make progress, you need to swim a minimum of 2x per week -- 3x will result in better swim progression... BUT... triathlon is THREE sports... so... 2 of each swim/bike/run plus 1 general conditioning (strength/core/yoga) should be your benchmark for each week.
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Distance Builder \xe2\x80\x93 650
\n4x25 nice and mellow
\n2x50 still mellow
\n2x75 still mellow
\n2x100 mellow
\n200 without stopping
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Distance Builder \xe2\x80\x93 1,400
\nThis entire swim is Easy to Steady effort on 10-15s rest
\nUse three stroke breathing, even if you need more rest
\nOverall goal is relaxed swimming
\n2x25, 2x50
\n2x25, 2x75
\n4x25, 2x100
\n4x25, 2x125
\n4x25, 2x150
\nPace Change 125s \xe2\x80\x93 a trimmed down version
\n300 Easy on 15s rest
\n3x100 Steady on 15s rest
\n+++
\n10x125 as 50 Easy (long strokes), 25 Fast, 50 Steady on 15s rest
\n+++
\nCool Down
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Endurance Mixed Distance
\n25s are Easy effort on 5s rest; 100s are Steady effort on 10s rest
\n4x25, 100
\n4x25, 2x100
\n4x25, 3x100
\n4x25, 2x100
\n4x25, 100
\n4x25, 200
\n4x25, 300
\n4x25, 200
\n4x25, 100
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Distance Builder \xe2\x80\x93 2,000
\nThis entire swim is Easy to Steady effort on 10-15s rest
\nUse three stroke breathing, even if you need more rest
\nOverall goal is relaxed swimming
\n4x25, 2x100
\n4x25, 2x150
\n4x25, 2x200
\n4x25, 300
\n4x25
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2K Loosen
\nBuild towards being able to do this swim continuous
\n100 free, 100 back
\n200 free, 100 back
\n300 free, 100 back
\n400 free, 100 back
\n500 free, 100 back
\nAs continuous as possible with freestyle is three-stroke breathing
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Twin 500s \xe2\x80\x93 purpose is to learn how to hold back early and finish strong
\nGoal of the entire workout is to swim the second 500 faster than the first
\n+++
\n200 Easy and relaxed on 15s rest
\n2x75 Steady with the middle 25 Fast on 10s rest
\n100 Easy
\n+++
\n500 start Easy and build to Steady effort (note time)
\n4x50 VERY Easy and relaxed
\n500 swim faster than the first one (note change in effort required to swim faster)
\n+++
\nCool Down
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Gear Changer #1 -- purpose is to learn to change speed while swimming
\n2x25
\n2x50 Easy on 10s rest
\n2x75 Steady on 10s rest
\n+++
\n100 Easy on 10s rest;
\n200 Steady on 10s rest
\n300 as 100 Mod-Hard, 100 Steady, 100 Easy on 15s rest
\n400 Alternate 100 Mod-Hard with 100 Easy on 20s rest
\n500 Steady
\n+++
\nCool Down
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"1234" Swim
\n100 Easy, then 100 Steady with middle 50 Mod-Hard
\n100 Easy, then 200 Steady with middle 100 Mod-Hard
\n100 Easy, then 300 Steady with middle 100 Mod-Hard
\n100 Easy, then 400 Alternate 100 Steady with 100 Mod-Hard
\nAll done on 10s rest
\n+++
\n12x50, on 15s rest
\nOdds are Easy
\nEvens are Mod-hard
\n+++
\nCool Down
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Gear Changer #2 -- purpose is to build four different gears in the water
\n4x100 on 15s rest
\n#1 50 Easy, 50 Steady
\n#2 50 Steady, 50 Mod-Hard
\n#3 Easy
\n#4 Fast
\n4x50 Easy on 15s rest
\n+++
\n4x250 on 15s rest
\nGoal is to swim each one faster than the previous
\nStart Easy!
\nGet splits for each 250
\n+++
\nCool Down
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Pace Change 200s \xe2\x80\x93 a trimmed down version
\n12x50 all on 10s rest with this pattern
\n\xe2\x80\xa2\tSteady
\n\xe2\x80\xa2\tMod-Hard
\n\xe2\x80\xa2\tFast
\n\xe2\x80\xa2\tEasy
\n+++
\n4x200 Steady on 10s rest
\n3x200 Mod-hard on 10s rest
\n2x200 Fast on 10s rest
\n200 Max
\nThis swim can be shortened by dropping the 4x200 line.
\n+++
\nCool Down
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Distance Pyramid
\nThis entire swim is Easy to Steady effort on 10-15s rest
\n2x25, 100
\n2x25, 200
\n2x25, 300
\n2x25, 400
\n2x25, 300
\n2x25, 200
\n2x25, 100
\nFocus on relaxed swimming with three-stroke breathing.
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1K TT
\n4x100 Descend on 15s rest
\n4x75 as 25 Build, 25 Steady, 25 Easy on 10s rest
\n4x50 Fast on 15s rest
\n100 Easy
\n+++
\n1,000 Best Effort (start easy for first 100, steady for next 150, then pick-it-up)
\nCalculate your average split per 100
\nSteady effort is likely 5s per 100 slower than average pace
\n+++
\nCool Down
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"12345" Swim
\n2x25
\n2x50 Easy on 10s rest
\n2x75 Steady on 10s rest
\n+++
\n100 Easy on 10s rest;
\n200 Steady on 10s rest
\n300 as 100 Mod-Hard, 100 Steady, 100 Easy on 15s rest
\n400 Alternate 100 Mod-Hard with 100 Easy on 20s rest
\n500 Steady
\n+++
\nCool Down
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