By incorporating a regular maintenance swim into your off-season training, you can improve and maintain your aerobic capacity in the pool while integrating high-intensity training principles. It’s not only a great choice for triathletes, but can be used as off-season cross-training for athletes of other disciplines.
Perform this workout two to three times a week, focusing on bilateral breathing and symmetrical trunk rotation. These cues will assist with proper stroke development and minimize muscular imbalances.
RELATED WORKOUT: Conditioning Swim
Please consult with your physician prior to starting any new form of exercise. If you are currently dealing with an injury, please seek a rehab professional prior to beginning.
Workout of the Week: Maintenance Swim | 4,000m
General warm-up
300m freestyle
Warm-up
3 × 100m as:
25 streamline kick on back
25 choice drill
25 choice scull
25 swim
30 sec. rest
4 × 50m as:
25 kick
25 swim
30 sec. rest
4 × 50m as:
25 drill
25 swim
30 sec. rest
Main set
2 rounds:
3 × 200m freestyle @ 60-70% intensity
30 sec. rest
5 × 100m freestyle @ 75% intensity
45 sec. rest
6 × 50m freestyle @ 85% intensity
45 sec. rest
1 min. set rest
Cooldown
200m choice stroke
