Muscular Endurance Swim Workout for Triathletes
By Gale Bernhardt
Muscular endurance workouts are designed to help you hold high average speeds for swims greater than 1000 yards (or meters). Some triathletes try to gain this speed by focusing on slugging out long distances in the pool at the same old pace, but improvement comes from intentionally changing distance, pace and rest intervals to accomplish your goal. Triathletes need smart swim workouts like this one.
Build Muscular Endurance — Download a PDF of this workout here
400 yard warm up
12 x 25y DPS (distance per stroke), 15-second rest interval
Beginners (repeat this set twice, 1:00 rest between rounds):
10 x 75y (1-5 build; 6, 8, 10 fast; 7, 9 easy) , 15-second rest interval
400 pull
Advanced (repeat this set twice, 1:00 between rounds):
10 x 75y (1-5 build; 6, 8, 10 fast; 7,9 easy), 15-second rest interval
800 pull
100 free/back cooldown
Total distance:
Beginners: 2700 yards
Advanced: 3100 yards
Download a printable PDF of this workout here.
