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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:

2017 - Swim Workouts with Coach Bill
7:30-9:00* PM Wednesday Evenings at Z-Center 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 Notes
05-Apr-2017BreathingFaster lanes breath control, slower lanes breathing technique
12-Apr-2017Conditioning Pyramid And individual focus as necessary for newer swimmers
19-Apr-2017Arms Focus or ConditioningSlower swimmers will focus on arm stroke, others on conditioning
26-Apr-2017Conditioning & RotationSlower swimmers focus on rotation, everyone on conditioning
last month  
08-Mar-2017Kick & Catch
Kicking and early vertical catch practice; 200s for conditioning
15-Mar-2017Catch & Pull

Work on the catch and pull using single-arm drills

Kicking & ConditioningKicking focus, passing practice, conditioning
29-Mar-2017200s w/Variety
200s are endurance intervals - with variety

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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