Workout of the Week (WOW!): Say NO to Freestyle

Goal: An opportunity to work on your ‘other strokes’. Too often triathletes slog up and down on long distance freestyle. There are benefits to be had from working the other strokes and your kick – not least eliminating boredom!

Let’s make swimming fun: join the movement!

Warm up: 400 swim/300 pull/200 kick/100 IM

Main set: 4 x (200 freestyle bilateral breathing + 5 x 50 kick, drill, swim, build, fast – Individual Medley order @ 15 secs rest between each swim) extra 15 seconds between each set.

You will likely be out of breath after the stroke work. Keep the freestyle steady pace but focus on keeping your stroke and pace together – do not use it as a warm down before the next stroke set.

Cool down:

200 easy

Total: 3,000

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