Broken 300s are great for preparing a triathlete for a change of pace as often happens in a race—such as avoiding congestion or catching up to a faster swimmer to draft. This swim workout includes five sets of 300 meters that each differ slightly from the other. It allows the athlete to get comfortable swimming at variable speeds and a variety of distances.
I give this workout to triathletes anytime during the season, but it is most beneficial in the build toward a race. The only equipment required to complete these broken 300s are a pull buoy and a kickboard, to be used when pull and kick are designated in the warm-up, respectively. Note, for the choice drill in the warm-up, it’s best to perform a drill that addresses a specific weakness in your stroke.
RELATED WORKOUT: Structured Open-Water Swim
Workout of the Week: Broken 300s | 3,000m
Warm-up
200 choice of stroke
200 as 4 × 25 choice drill/25 swim
8 × 50 kick, alternating easy/moderate
10 sec. rest
4 × 100 pull as 50 easy/50 moderate
10 sec. rest
Main set
ROUND 1
4 × 50, increasing effort with every set until last is best effort
20 sec. rest
2 × 25 sprint
15 sec. rest
50 very, very easy
ROUND 2
4 × 50, alternating very fast/very easy
20 sec. rest
2 × 25 sprint
15 sec. rest
50 very, very easy
ROUND 3
4 × 50, decreasing effort with every set until last is easiest effort
15 sec. rest
2 × 25 sprint
15 sec. rest
50 very easy
ROUND 4
4 × 50 as 25 sprint/25 very, very easy
15 sec. rest
2 × 25 sprint
15 sec. rest
50 very easy
ROUND 5
4 × 50 as 25 @ 80% speed/25 best effort
20 sec. rest
2 × 25 sprint
15 sec. rest
50 very easy
Cooldown
300 easy choice stroke
