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EPC Tips – Speed Workout in the Pool

Bring the power with this speed workout in the pool!

Most triathletes have no clue how to really swim fast. Most have one training pace and their ‘all out’ efforts are only a tiny bit faster, and their ‘easy’ paces only a tiny bit slower. All triathlete swimmers can stand to learn a lesson (or two, or three) from their ‘swimmer’ friends. Swimmers are much better at varying paces in their training and throughout a workout. This wide range of training paces is one of many reasons they are so good at swimming. Just like runners have a wide range of training paces and cyclist have wide ranges of power zones, challenge yourself in the pool with some seriously hard efforts (and some seriously slow efforts) to help improve your swim economy, strength, and technique.

The following session incorporates a set of “all out” 50′s with a lot of rest. Taking a two-minute rest after a 30-second effort may be foreign to many triathletes, as they are used to sets with minimal rest. Minimal rest sets require pacing; high rest sets do not. When you see a lot of rest in the set it means it’s time to put on your big boy/big girl speedo and really crank it (I’m still working on this). Have fun with this set and really make it hurt!

WARM-UP:  200 choice
- 6×50 (25 skull/25 build) @ 10″ rests
- 4×50 descend @ 15″ rests

MAIN SET: 6×50 (25 SPRINT!/25 easy) @ 30″ rests
- 6×50 drill choice
- 6×50 ALL OUT! @ 2:00 rests
- 6×50 drill choice
- 6×50 (25 SPRINT!/25 easy) @ 30″ rests

WARM-DOWN: 300 easy choice

The ‘Workouts of the Week’ are brought to you by coach, Cody Waite. You can find this workout, and others like it for the swim, bike and run, by joining his Group Coaching programs for 2014.