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Change up Your Swim Pace

We can get pretty lazy when it comes to swimming. We show up to the pool, maybe after a struggle to find our stuff, get there, deal with traffic, deal with the pool schedule, deal with the other exercisers that you need to share the pool with …

And then some of us aren’t really paying attention when we swim. We don’t want to. We don’t like swimming. Swimming makes us feel slow, dumb, not good, inept.

So sometimes our mindfulness and effort aren’t in it all the way. We lose focus. We aren’t paying attention to our form. We aren’t giving it a good effort, or our best effort.

Here is a good workout to help with changing that up.

This workout helps build top-end speed and helps you improve your ability to change pace, which is a vital skill all triathlon swimmers need to learn.

✅ Staying in the game. Paying attention.

✅ Learning to work with your breath, have control of it

✅ Learning to pick up the effort without the heart rate and breathing becoming too labors. Calm and Strong. Not frantic.


🌟This workout helps build your race pace.

🌟This workout also helps you to control your breathing and effort.

🌟This workout will help you to learn to change up your pace, a vital skill needed for racing and dealing with the open water swimming.


On this workout, be mind full of the paddles. Reduce arm turnover and focus on good form. When using the pull buoy, this is your opportunity to focus on rotation.


Warm-Up: 200 your choice
Main Set: Changing it up-16 x 25 yards, every 4th fast-300 yards, steady swim-12 x 25 yards, every 3rd fast-300 yards, paddles-8 x 25 yards, every 2nd fast-300 yards, pull buoy-4 x 25 yards, all fast-300 yards, paddles and pull buoy
Cool-Down: 100 choice

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