Miami Triathlon Team

10/01/2026

Thursday Swim — 3,200

Warm-up / Pre-set — 1,000

* 300 choice
* 3×100 build
* 4×75 — 25 kick / 25 swim / 25 strong
* 100 easy

Main Set — 2,000

1. 400 steady swim — paddles
2. 4×100 — descend 1–4
3. 8×50 — descend 1–4, 5–8
4. 400 with fins — negative split
5. 4×100 — descend 1–4

Cool Down — 200

* 200 easy choice

Total: 3,200

09/29/2026

Why? Because we choose to.

09/22/2026

QUICK SWIM 🏊‍♂️⚡️

Short session. Strong effort. Stay consistent.

5×100 @ 1:35
300 Kick
6×75 @ 1:10
200 Kick
7×50 @ :50
100 Kick
8×25 @ :30
200 Easy

10 sec rest • All swim strong 💪

No excuses. Just get the work done.

Miami Triathlon Team 🌴🔥

Consistency SwimStrong MiamiTriathlon

09/20/2026

A rainy day on the bike is better than a sunny day at the office.!

09/18/2026

FRIDAY SWIM – 3,200 YD

Warm-Up – 400
300 easy swim
4 × 25 build
100 easy

Pre-Set – 400
4 × 100
#1–2 Paddles
#3–4 Paddles + Fins
Descend 1–4
:15 rest

Speed Set – 400
8 × 50
25 FAST / 25 easy
:15–20 rest

Main Set – 1,800
3 × 600 Broken

600 #1
200 strong aerobic
2 × 100 faster
4 × 50 strong
:10–15 rest

600 #2
3 × 200
Descend 1–3
Last 50 of each 200 FAST
:20 rest

600 #3
6 × 100
1–2 Smooth/strong
3–4 Faster
5–6 Hard
:15 rest

Cool-Down – 200
200 easy choice

TOTAL: 3,200 YD

09/14/2026

09/11/2026

FRIDAY MORNING SWIM — 3,200 YD

Warm-up — 400

* 200 easy swim
* 4 × 50 @ 15 sec — 25 drill / 25 swim
* 4 × 25 build 1–4

Pre-set — 200

* 4 × 50 @ 15 sec
* 25 kick / 25 strong swim

MAIN SET — 4 × 600 BROKEN = 2,400

#1 — 2 × 300

* 300 swim steady
* 300 paddles, strong aerobic
* 20 sec between 300s

#2 — 3 × 200

* 200 smooth
* 200 paddles
* 200 strong
* 15 sec rest

#3 — 6 × 100

* Odds: steady/threshold
* Evens: strong
* 10–15 sec rest

#4 — 12 × 50

* 4 × 50 smooth/strong
* 4 × 50 strong
* 4 × 50 fast
* 10 sec rest

Take 30–45 sec between each 600.

Cool-down — 200

* 100 easy back/free
* 100 very easy

TOTAL: 3,200 YD

09/08/2026

TUESDAY SPEED SWIM — 2,500 YD

Warm-up — 500

* 300 easy swim
* 4 × 50 build 1–4
* 4 × 25 fast / easy back

Activation — 400

* 8 × 25 @ :30
Odd: fast
Even: easy
* 4 × 50 @ 1:00 — descend 1–4

Main Set — 1,200
3 rounds:

* 4 × 25 @ :30 — FAST, strong explosive speed
* 2 × 50 @ :55 — strong, ~90%
* 1 × 100 @ 1:40 — controlled strong
* 2 × 50 @ :50 — FAST
* 30 sec rest between rounds

Speed Finish — 200

* 8 × 25 @ :35
* #1–4: 12.5 all-out / 12.5 easy
* #5–8: ALL-OUT

Cool-down — 200

* 200 very easy

TOTAL: 2,500 yd

08/28/2026

Friday easy swim 🏊‍♂️

3 rounds. 1,000 each. Easy to remember.
Just get in and swim.

Consistency is key. 🔑