Triathlon Swim Training: Drills & Intervals for Efficiency, Endurance & Speed

Ultimate Triathlon Swim Workout: Stroke Efficiency, Endurance & Race Prep

Today's session is designed to enhance your swimming efficiency, power, and endurance, all critical for race-day performance. We'll start with a focused warm-up to activate key muscle groups and refine stroke mechanics before moving into short, high-intensity IM sprints to develop speed across all strokes. The drill sets will focus on body awareness, streamline positioning, sculling, and breath control, helping you become more efficient in the water. Finally, the main set will challenge your endurance with moderate freestyle efforts, followed by fast-paced sprint intervals to sharpen your race-day speed. Stay focused on engaging your core, maintaining a strong streamline, and using smooth, controlled strokes throughout the session. Let’s get in the water and make every lap count! 🔥💪

HWS 220 Triathlon Training Swim Workout - Building Efficiency, Power & Control 🏊‍♂️🔥

📅 2nd Swim Session at Binghamton University

🔹 Warm-Up (Focus: Technique & Mobility)

• 100 IM Kick (25 Fly, 25 Back, 25 Breast, 25 Free)
• 50 Freestyle (Relaxed, focus on body position)
• 50 Backstroke (Smooth, focus on rotation)
• 50 Fingertip Drag Drill (High elbows, feel the water)
• 100 Single-Arm Freestyle (Alternate every 25, work on catch & pull)

🔹 Pre-Set (Sprint & Speed Focus)

• 4x25 IM Swim FAST (One full IM cycle per rep)
  • 💥 Goal: Sprint each stroke with proper technique
  • Interval: On 75s to allow full recovery

🔹 Drill Set #1 - Proprioceptive Work (Body Awareness & Positioning)

• 2x20s Standing Streamline (Focus on tight core & hand positioning)
• 3x Flipping with Noodle (Controlled rotation)
• 3x Flipping without Noodle (Maintain speed & control)
• Group Activities:
  • Streamline through Hula Hoop (Reinforce tight streamline)
  • Dolphin Dive through Hula Hoop (Build efficiency in underwater movement)

🔹 Drill Set #2 - Sculling & Treading (Water Control & Stroke Development)

• 3x30s Sculling (Feel for the water)
• 3x10s Robotic/Accelerated Sculling (Quick hand movements)
• 2x25 Dolphin Dive (Underwater movement efficiency)
• 2x60s Treading Water (Engage core, focus on leg endurance)
• 50 Free Dolphin (Freestyle with a strong undulating dolphin kick)

🔹 Main Set - Endurance & Speed Combination

• 2x100 Moderate Freestyle (Focus on efficiency & breathing)
  • 30s rest between reps
• 4x50 FAST IM Order (Butterfly can be substituted with Free Dolphin)
  • 60s rest between reps
• 8x25 FAST Freestyle (All-out sprint effort)
  • 60-75s rest depending on ability

💡 Key Focus Areas

✔️ Streamline efficiency—tight body position for better hydrodynamics
✔️ Powerful underwater work—strong dolphin kicks & flips
✔️ Sprint focus—IM speed work & freestyle acceleration
✔️ Sculling & treading—enhance water feel & stroke control
✔️ Recovery & pacing—balance between endurance and speed

Get ready to refine your technique, build endurance, and improve speed with this session! See you in the pool! 🏊‍♂️💨🔥

Tags for Triathlon Efficiency and Power Workout

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