Most times we think of the off-season as an easy going, one paced, endurance slog-fest – not (100%) true. Yes, you do want to take it easier, enjoy the fruits of your labour from an amazing race season, but you also don’t want to lose that speed you worked hard to get during that said amazing season.

Speed work in the pool isn’t just for the short course triathlete or the elite – it’s for everyone – from Sprint to Ironman. Most triathletes have one – maybe two speeds – training pace and race pace – which is generally only slightly faster. However, if you have ever had the pleasure of watching or swimming with “real” swimmers; those long beautiful strokes that look so graceful and effortless, no matter what speed, you will notice various paces within their sessions.

Incorporate hard speed into your sessions, with some easier paced and very easy recovery sets as well. The following workout has all of those elements. I love this sort of workout in the off-season (even during the race season) because it combines a couple of important pieces to triathlon – endurance and speed and pacing. Really work on your various paces – fast is just that – fast.  Steady is your comfortably-uncomfortable pace. Easy is very comfortable that you could swim all day (if your arms allowed it).

Happy swimming!

Option 1: Total 3500 meters

Warm up
200 mixed :20 rest
4×50 (25 drill/25 free) :15 rest
4×50 kick :15 rest
100 pull :15 rest
4×50 (25 drill/25 free) :15 rest
4×50 free descend (each 50 gets faster than previous):15 rest

Main Set
4x400m (200 free steady, 75 fast effort, 50 easy, 75 fast effort) 1 minute rest
6x100m pull (25 steady, 25 fast repeat) :20 rest

Cool Down
4×50 easy (25 back/25 free) :15 rest

Option 2: Total 2300 meters

Warm up
200 mixed :20 rest
4×50 (25 drill/25 free) :15 rest
4×50 kick :15 rest
100 pull :15 rest
4×50 free descend (each 50 gets faster than previous):15 rest

Main Set
2x400m (200 free steady, 75 fast effort, 50 easy, 75 fast effort) 1 minute rest
4x100m pull (25 steady, 25fast repeat) :20 rest

Cool Down
4×50 easy (25 back/25 free) :15 rest

Option 3: Total 1600 meters

Warm up
200 mixed :20 rest
2×50 (25 drill/25 free) :15 rest
100 pull :15 rest
4×25 descend (each 25 gets faster than previous) :15 rest

Main Set
4x50m free (25 fast/25 easy) :20 rest
400m (200 free steady, 75 fast effort, 50 easy, 75 fast effort) 1 minute rest
2x100m pull (25 steady, 25fast, 25 steady, 25 fast) :20 rest

Cool Down
4×50 easy (25 back/25 free) :15 rest