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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 - Summer/Fall 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
30-Aug-2017Posture and ConditioningEmphasis on posture drills for newer/weaker swimmers,
3K conditioning pyramid for others
06-Sep-20172K PyramidMain set is a 2K conditioning pyramid. We will also practice crowding and passing.
13-Sep-2017Breathing & ConditioningBreathing focus for all plus 8x200 main set, where newer swimmers will focus on breathing, stronger swimmers will focus on pace
20-Sep-2017Kicking & ConditioningFocus on kicking. During cool down, video for those who want it (also available next week if you miss this workout,
27-Sep-2017Arms & ConditioningFocus on arm stroke. During cool down, video for those who missed it last week.

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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