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Workout Directory

This page contains links to workouts and related information. Each workout is based on a theme that is introduced at a weekly group workout. If you are swimming three times a week, try to make the group workout that introduces the weekly theme, and then perform two additional workouts as your schedule allows. To perform a recovery workout based on the weekly theme, perform all drill sets and either reduce the swim set distances by 50% or perform the swim sets at the EN1 pace (long slow distance pace). To perform a key workout based on the weekly theme, reduce the number of drill repeats by 50% and increase the swim set pace.

If you are new to this program, see the following:

If you are new to group swim workouts in general, see the following:

Pool Swim Workouts with Coach Bill
7:30-9:00* PM Wednesday Evenings at Zesiger Pool
*but always check the triathlon club calendar - sometimes there are special events that take precedence at the pool...

Check the triathlon club calendar for additional open water or pool workouts.

DateWorkout Focus Notes - Main set may have two options


Conditioning PyramidThreshold pace pyramid for smoother swimmers, endurance pace pyramid for newer swimmers.


BreathingFocus on breathing


Catch & PullFocus on EVF catch and pull


Arms & Rotation
plus Conditioning
Focus on coordinating arm stroke with rotation.


Conditioning PyramidThreshold pace pyramid for smoother swimmers, endurance pace pyramid for newer swimmers.
01-Nov-2017Threshold Workout Focus on learning and maintaining threshold speed.
25-Oct-2017Threshold Ladder Conditioning: More swimming at threshold pace.
18-Oct-2017Threshold 200sConditioning: Learn to swim at your threshold (CSS) pace. This will help you to swim at your optimal pace on race day, and it will improve your threshold pace.
11-Oct-2017Kicking Technique & ConditioningYou don't usually kick very hard during the swim leg of a triathlon, but it's important to kick right.
04-Oct-2017Technique & CSSFocus on technique drills, plus test sets to estimate threshold speed - the critical swimming speed (CSS) test

Do you have a workout focus that has worked for you? Send Coach Bill a note and let him know about it. Thanks!

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