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  • Go The Distance Copia 4v

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    Manuel Lr
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    This workout is designed to build endurance for a 2,900m triathlon with a steady pace. It consists of a warm up with 3 x 300m freestyle swims. The main set includes 1 x 300m, 1 x 200m, and 1 x 100m freestyle builds. It also has 8 x 50m freestyle kicks alternating with back floats. A 200m freestyle pull and 2 x 200m easy freestyle rounds out the main set. It finishes with a warm down. The workout is designed by coach Jon Urbanchek to prepare swimmers for a strong and steady triathlon pace over 2,900m.

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    Go the Distance Copia 4v

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    This workout is designed to build endurance for a 2,900m triathlon with a steady pace. It consists of a warm up with 3 x 300m freestyle swims. The main set includes 1 x 300m, 1 x 200m, and 1 x 100m freestyle builds. It also has 8 x 50m freestyle kicks alternating with back floats. A 200m freestyle pull and 2 x 200m easy freestyle rounds out the main set. It finishes with a warm down. The workout is designed by coach Jon Urbanchek to prepare swimmers for a strong and steady triathlon pace over 2,900m.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    7 views1 page

    Go The Distance Copia 4v

    Uploaded by

    Manuel Lr
    This workout is designed to build endurance for a 2,900m triathlon with a steady pace. It consists of a warm up with 3 x 300m freestyle swims. The main set includes 1 x 300m, 1 x 200m, and 1 x 100m freestyle builds. It also has 8 x 50m freestyle kicks alternating with back floats. A 200m freestyle pull and 2 x 200m easy freestyle rounds out the main set. It finishes with a warm down. The workout is designed by coach Jon Urbanchek to prepare swimmers for a strong and steady triathlon pace over 2,900m.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 1

    GO THE DISTANCE

    2,900m

    Build your endurance for a strong and steady pace with the workout designed
    by coach Jon Urbanchek.
    Set

    Exercise

    Reps

    Total
    Time

    Triathalon

    60 Minutes

    Intermediate

    Instructions & Tips

    Warm Up

    Freestyle

    3 x 300m

    Coach Tip: Tigh streamline and good body rotation

    Main Set

    Freestyle

    1 x 300m

    Build 100s 1-3


    Coach Tip: For the second round, switch up the
    stroke

    Freestyle

    1 x 200m

    Build 100s 1-2


    Coach Tip: For the second round, switch up the
    stroke

    Freestyle

    1 x 100m

    Build 100
    Coach Tip: For the second round, switch up the
    stroke

    Freestyle Kick

    8 x 50m

    Alternate each 25 between fast kicking with


    kickboard, and easy 25 on back

    Freestyle Pull

    1 x 200m

    Using pull buoy and paddles - keep your strokes


    smooth

    Easy Freestyle

    1 x 200m

    x2

    Second Set

    Warm Down

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