Miami Triathlon Team

Friday easy swim 🏊‍♂️

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

Consistency is key. 🔑

Do the work you can repeat. Skip the extremes. Show up regularly, even on small days. That’s how progress sticks.
📸 by Victor Depawlikowski

Swim Endurance — 3,500 yd

Warm-up — 800

* 300 easy swim
* 4 × 50 — 25 drill / 25 swim
* 4 × 50 — descend 1–4
* 4 × 25 — build to fast
* 200 easy pull, no paddles

Fins — 500

* 5 × 100 with fins @ :15 rest
* 25 kick + 75 swim
* Smooth aerobic effort

Speed — 400

* 8 × 50 @ :20 rest
* 25 fast / 25 easy

Main Endurance — 1,600

* 4 × 400 @ :20–:30 rest
* #1 Swim — steady aerobic
* #2 Paddles + pull buoy — strong aerobic
* #3 Swim — negative split
* #4 Paddles + pull buoy — strong and consistent

Cool Down — 200

* 200 very easy

TOTAL: 3,500 yd

Warm-up — 600

* 300 swim easy
* 4 × 50 @ 25 drill / 25 swim
* 4 × 25 build

Kick — 400

* 4 × 100 kick
* 1 easy
* 1 moderate
* 1 strong
* 1 moderate
* Rest 15–20 sec

Drill / Prep — 400

* 4 × 50 drill @ 15 sec
* 4 × 50 swim, descend 1–4

Main Set — 1,600

4 × 400 Broken

#1 – Swim

* 4 × 100 @ strong aerobic
* 10 sec rest between 100s
* 30 sec after the 400

#2 – Paddles + pull buoy

* 4 × 100
* 10 sec rest between 100s
* Smooth/strong, concentrate on catch
* 30 sec after

#3 – Swim

* 8 × 50
* 5 sec rest between 50s
* Hold a strong, consistent pace
* 30 sec after

#4 – Broken fast

* 4 × 100
* 10 sec rest between 100s
* #1 strong
* 2 stronger
* 3 strong
* 4 fastest

Cool down — 200

* 200 very easy

TOTAL: 3,200 yd

Speed work in the pool today 🏊‍♂️⚡️
Fast reps, strong finish. Let’s get it! 💪

TUESDAY SWIM — 3,000 YD

Warm-up — 600
300 easy swim
4 × 50 kick
2 × 50 build

Pre-set — 600
4 × 100 paddles — smooth
4 × 50 kick

Main Set — 1,500
300 straight — steady
3 × 100 — strong
300 paddles — steady/strong
3 × 100 — strong
300 — strong & steady

Cool Down — 300
200 easy swim
2 × 50 easy choice

TOTAL: 3,000 yd

StrengthTraining SwimBikeRun StrongerFaster TriathlonLife MondayWorkout

Congratulations, Coach Boleck! 🥈
2nd Place Overall at the Integrity Multisport™ KB Triathlon.

Here is your Sunday Bonus Swim 🏊‍♂️

SUNDAY BONUS SWIM — BROKEN 400s
Total: 2,400

Warm-Up — 400
200 easy swim
100 pull
4 × 25 build

Main Set — 4 × 400 Broken

#1 Aerobic
200 swim + 2 × 100
15 sec rest

#2 Descending
4 × 100 descend 1–4
15 sec rest

#3 Speed
8 × 50
Odd = easy / Even = strong
10 sec rest

#4 Mixed
100 pull
100 swim
4 × 50 strong
10–15 sec rest

1:00 rest between each 400

Cool Down — 400
200 easy pull
200 easy swim

TOTAL: 2,400 🏊‍♂️

Friday Swim 🏊‍♂️
Burning fat, building endurance, and finishing the week strong. Consistency always wins.

Miami Triathlon Team (M3T)

Thursday Swim Workout
Total: ~3,000 yds

Warm-up – 700

* 300 swim easy
* 200 pull with paddles
* 100 kick
* 4 × 25 build (easy to fast)

Pre-Set – 100

* 4 × 25 fast on :15-:20 rest

Main Set – 4 × 600 Broken (2,400 total)

#1

* 200 steady
* 2 × 100 @ moderate pace
* 4 × 50 descend 1–4

#2

* 3 × 100 (easy / moderate / fast)
* 6 × 50 (odd easy, even fast)

#3

* 4 × 50 strong
* 2 × 100 pull with paddles
* 200 negative split

#4

* 200 strong
* 4 × 50 fast
* 2 × 100 smooth with perfect technique

Cool-down – 200

* 200 easy choice

Total: 3,000 yards