Conejo Valley Triathlon Team
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Conejo Valley Triathlon Team
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Team Swim Workouts

Swim 1

WU: 

2x150 free

2x100 free kick


DRILL:

2x100 pull w/buoy and paddles - focus on EVF

2x100 fast free with fins and paddles - focus on turnover


MAIN:

4x200 free :15RI, sprint first 50, then endurance pace

400 free

4x100 :10RI descending


CD:

100 choice ez

50 kick choice

4x25 free easy, best form

Swim 2

WU: 

150 free

100 choice

4x50 kick choice


DRILL:

2x50 free w/10 pressouts

3x50 free, 1st 25 fist


MAIN: 

200 free

3x100 :15RI descending

Repeat


CD:

100 choice ez

50 kick choice

4x25 free easy, best for

Swim 3

WU: 

100 free

100 breast (or free)

4x50 kick choice


DRILL:

3x50 free, 1st 25 fist

2x150 free strip-down

(1st 50 w/paddles and buoy,

2nd 50 just paddles

3rd 50 no toys)


MAIN: 

50-150-50 ladder by 50, :15RI

Descending coming down

2x200 free :15RI


CD:

100 back (or free) ez

50 kick choice

4x25 free ez, best for

Swim 4

WU: 

150 free

100 kick

100 breast (or free)


DRILL:

3x50 free,  1s 25 fist

3x50 free with 60 sec vertical kicking at deep end

(Advanced: arms out, rotate 90deg every 6 kicks)


MAIN: 

200 Free

4x100 free :15RI descending

4x25 free sprint :10RI

1min rest then repeat


CD:

100 back (or free) ez

50 kick choice

4x25 free ez, best form

Swim 5

WU:
100 free, 50 kick,
100 free, 50 kick,
100 free. Build effort on each 100.
 

MAIN:
Each numbered int is done non-stop as a 200.
Effort scale:
Easy= 6-7/10, Mod=7-8.5/10, Fast - 9-10/10
 

#1—100 easy, 50 mod, 50 fast :10RI
#2—50 easy, 100 mod, 50 fast :20RI
#3—50 easy, 50 mod, 100 fast :30RI
#4—100 fast, 50 easy, 50 mod :20RI
#5—50 fast, 100 easy, 50 mod :10RI
#6—50 fast, 50 easy, 100 mod. 1min RI
Advanced swimmers repeat #1, 2, 3.
 

CD:
100 back
50 choice
2x25 Free form focus

Swim 6

WU: 

150 free

100 Free Kick

100 Back kick


DRILL:

3x50 free focus on balance

3x50 (25 fist, 25 open) focus on EVF

** Stay aware of arm entry **


MAIN:

6x50 :15 RI maintain form

4x100 :15 RI Descending (each 100 a bit harder than previous) Rest 1 minute and repeat the 4x100

3x50 :10RI Sprint 25, cruise 25


CD

100 EZ Back

2x25 free - focus on form 

Swim 7

 WU
150 yds @ 5/10 effort
100 Back
100 Breast
 

DRILL:
3x50 free w/30-45seconds vertical kick at deep end
(Adv: hands out of water, rotate 90 degrees every 5 seconds)
3x50 Pull w/buoy & paddles :15RI focus on hand entry and EVF
3x50 Free  w/Paddles :15RI, push back of stroke
 

MAIN:
200 yds @ 710 effort
4x100 :10RI @ 8/10 effort
2x200 :15RI @ 8/10 effort
3x50 :10RI Sprint
 

CD:
50 Back
50 Breast
4x25 Form 

Swim 8

WU:

 2x150 as 100 free, 50 kick
 

DRILL:

 3x50 free w/30-45seconds vertical kick at deep end
(Adv: hands out of water, rotate 90 degrees every 5 seconds)
3x50 (25 fist, 25 open) focus on EVF
Advanced: 150 strip down
 

MAIN:

 4x25 Free, focus on stroke technique
Rest :30
200 Free 7/10 effort
Rest :30
150 pull 8/10 effort
Rest :20
3x100 free :10RI descending
Rest :20
3x50 sprint :10 RI
Advanced: Repeat main set
 

CD:

 50 Back
50 Breast
Repeat
2x25 Free best form possible

Swim 9

WU:
150 Free
50 Back
50 Breast
50 Free

MAIN (all Free @ 7-8/10 effort, :15 RI after each)
100 – Free
200 – pull w/buoy
300 – pull w/ buoy + paddles
400 – free w/paddles only
300 – Free
200 – swim with fins
100 - Free kick


CD:
4x25 Free best form 

Swim 10

WU

 2x100 easy as 75 free/25 choice
 

DRILL

 2x50 free w/30 seconds vertical kick at deep end :15RI
3x50 as 25 fist, 25 free :20RI
 

MAIN

 8 x 25 free :15 RI (descend stroke count 1-4, descend time 5-8)
4 x 50 as 25 backstroke/25 breaststroke, :20RI
2x100 free :15RI
4x50 free w/fins :15RI
4x50 as 25 free/25 non-free :15RI
200 free
 

CD

 50 breast easy
50 back easy
4x25 free form focused

Swim 11

WU

 200 Free
100 back
3x50 kick choice
 

DRILL

 2x100 free w/ paddles & buoy
focus on EVF/catch
2x100 free w/ paddles
focus on push
 

MAIN

 6x100 free :15RI @ 8/10 effort
 

Advanced:

 200-50 free by 50 descending :15RI
(200 free, then 150, 100, 50, each just a bit faster than the previous)
 

CD

 100 back
4x25 free best form focus

Swim 12

WU
150 Free
100 choice
4x50 kick IM order
 

DRILL
3x50 free w/10 pressouts
3x50 free w/30 seconds vertical :15RI
3x50 as 25 fist, 25 free :20RI
 

6x50 SWIM GOLF :30RI -  Focus!!!
50 free, count hand entries and time in secs. Each 50
Golf score = strokes + time
Try to lower your score!
 

MAIN
6x100 free :15RI @ 8/10 effort
1st 3 focus on EVF, 2nd 3 focus on Push
Advanced:
2-3x200 :15RI 7/10 effort 


CD
100 back/breast
4x25 free best form focus

Swim 14

WU:

150 Free

50 Back

50 Breast


DRILL:

4x25 Kick on side drill w/fins

2x50 Shark Swim 

(Free swim with kickboard between legs)

Push against resistance of kickboard when rotating

3x50 pull w/buoy and paddles


MAIN:

(Focus on hip rotation timing at start of pull)

4x100 Free :15RI descending

50 Shark swim

3x100 Free :15RI descending

50 Shark swim

2x100 Free :10RI descending

50 Shark swim

100 Free


CD:

100 Back

50 Breast

2x25 Free best form

  

Swim 15

 WU
100 Free
100 Choice
2x50 Kick choice
 

DRILL
2x100 Shark Swim :20RI
(Free swim with kickboard between legs)
Push against resistance of kickboard when rotating
2x100 Pull w/buoy and paddles :20RI
focus on long pulls
 

ADV:
150 Strip Down
 

MAIN
150 (50 Sprint, 100 Cruise)
150 (50 Cruise, 50 Sprint, 50 Cruise)
150 (100 Cruise, 50 Sprint)
Repeat 2x, RI :30
 

4x25 Free sprint RI:10
GO HARD!!!
 

CD
100 Back,
100 Breast,
4x25 Free best form

Swim 16

Breath control
 

 WU
150 Free
3x50 Choice no free
100 Kick Choice no free
 

DRILL
3x50 Free :30RI
breathe L side 1st 25, R side next 25
2x75 Free :30RI
1st 25 breathe every 3 strokes,
next 25 every 5, last 25 every 7
 

MAIN:
200 Free, Count strokes each length
Calculate average
 

4x25 Free SPRINT! :30RI
 

200 Free, Count strokes per length
Keep at or below earlier average
4x25 Free SPRINT!!!!  :30RI
4x100 Free :45 RI, Count strokes per length
Keep at or below earlier average
 

CD
50 Back
50 Choice
4x25 Free :30RI, Best Form

Swim 18

WU

150 Free 

3x50 Choice no free

100 Kick - choice

DRILL

3x50 Free :30RI (25 Fist, 25 Free)

3x50 Pull w/buoy and paddles :20RI

(#1 focus on EVF catch, #2 focus on strong pull, 

#3 focus on accelerating hand through stroke)

MAIN

4x75 as 25Free, 25Brst, 25Free, :20RI

[ Swim @ 8/10 effort, keep even pace all intervals

100 Free :30 RI

200 Free :40 RI

300 Free 1:00 RI ]

Advanced: repeat 2x

CD

50 Back

50 Breast

4x25 Free Best Form

Swim 19

 WU
150 Free
2x50 Choice no free
100 Kick - choice
 

DRILL
3x50 Free :30RI (25 Fist, 25 Free)
3x50 Free breathe off-side
(Non-preferred side)
 

MAIN
3x200 :30RI 7/10 effort
100 EZ Breathe using both sides
2x200 :30RI 8/10 effort
100 EZ Breathe using both sides
200 @ CSS pace or 9/10 effort
Advanced:
4x100 :20 RI, sprint first 25
 

CD
50 Back
50 EZ kick
4x25 Free Best Form

Swim 20

 WU:
150 Free
100 Back
3 x 50 kick free, choice, free
 

DRILL:
4x50 Free w/Paddles
focus on hand acceleration through stroke
2x100 Free w/Paddles and fins, focus on speed
 

MAIN:
3x400 :30RI 8/10 effort,
Sprint 1st 25 of each 400
 

CD:
100 Back
2x25 Easy Free, focus on form

Testing

CSS Test

WU:

 200 ez free
4 x 50 free (25 fast + 25 easy) :15 RI
4 x 100 free :20 RI
NOTE: Do these 100’s at what you THINK will be the AVERAGE pace that you can sustain for a 400 Time Trial.
 

1 minute rest
 

MAIN:

 400 time trial - even pace, steady, best effort
Remember your time!
 

5 to 8 minutes easy swimming/stretching until fully recovered, then
 

200 time trial - even pace, steady, best effort
Remember your time!
 

CD:

 100-200 easy choice of strokes
Adv: Ok to add moderate intensity ya

Copyright © 2020 Conejo Valley Triathlon Team - All Rights Reserved.

P: 805-558-3428  E: cvtriathlonteam@gmail.com

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