For the Triathletes: Swim & Land

One of my favorite workouts to plug into a triathletes training program is the "Swim & Land" workout.  North Carolina is saturated with triathlons and road races and provides a great opportunity for people to test out the sport or find a race to hop into every weekend.  So, you might as well be race ready!  Here is a great workout, again, to help you train for those transitions from sport-to-sport.

Warm-up: 500-1000yds of swimming, drilling, kicking, and sculling
Main set: 10 x 100yd/m at your intended race pace.  After every 100y, hop out of the pool for:
--10-20 lunges
--10-20 to raises
--10-20 push-ups
--10-20 v-sits (butt on kickboard)
**Try to keep this set moving at a challenging pace!
2nd set:  10 x 50yd/m at best pace with only a :05-10 second rest
3rd set:  500yd/m breath control - breathing 3, 5, 7, 9 for each 25 and repeat 5X
Last set:  6 x 50 yd/m (25 Sprint/25 kick on back)
Cool down:  200-300yd/m pull with buoy and paddles