Planned Swim Workout - Sunday

I will start swimming on Sunday...
I will start swimming on Sunday...
I will start swimming on Sunday...

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Adapted from: Guidelines for Beginner Swimmers + Workout

Triathlon Swim Training for Beginners, by Priscilla

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500 yards/meters warmup (work slowly, stretching it out)

12 x 50 yards/meters:

• 4 x 50 on 20 seconds of rest after each
• 4 x 50 on 10 seconds of rest after each
• 4 x 50 on 5 seconds of rest after each

10 x 100 yards or meters (good for teaching pacing)

• Complete each 100 with 30 seconds of rest after each
• With each subsequent 100, work to drop 2 seconds off your time. So if you swim the first 100 in 1:50, by the 10th 100, you should be swimming by 1:32.
  
• If you have trouble the first time you try, put this into your swim workout once a week. learning how it feels to swim at a target pace is an important skill for swimming longer events.

12 x 25 yards/meters

• Swim nice and easy; work on streamlining off each wall.
  
• Streamlining is holding your body in a nice, tight line when pushing off the walls. You should be under the water with your arms pressed up againt your head, deltoides squeezing your ears. One hand is on top of the other with the had that will pull first on the bottom. Arms and legs straight; toes pointed.