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Master the Water - Technique & Medley

Dear Athletes! It's time to boost your swim speed, endurance, and confidence for race season! Discover how off-season technique and medley training can transform your performance in the water! Yours, Coach Katharina 🌺


Triathlon Swim Training Plan
Triathlon Swim Training Plan

The off-season is an ideal time for triathletes to invest in refining their swim technique, focusing not only on freestyle but also incorporating medley training. As the intensity of race season cools down, triathletes should shift their focus from sheer distance to developing stroke efficiency, coordination, and water feel—all of which can make a big impact on race-day performance.

 

Training with other strokes like backstroke, breaststroke, and butterfly can be highly beneficial. Medley technique work builds a balanced, full-body strength and enhances coordination, helping triathletes develop a more intuitive "feel" for the water. Each stroke emphasizes different muscle groups and movement patterns, which strengthens overall muscle coordination and enhances core stability—important for smoother, more efficient freestyle swimming.

 

🤙 Dedication to the smallest details creates the foundation for greatness on race day! 🤙

 

In addition to strengthening, medley training also promotes mental versatility and body awareness. Switching between strokes requires athletes to adjust their body positioning, breathing techniques, and stroke rhythm, enhancing water adaptability and fluidity. This adaptability can be an asset in open-water conditions, where maintaining rhythm despite waves or currents is critical.

 

[30" break if not given otherwise]

Medley = Butterfly, Back, Breast, Crawl

4x100m each stroke: 25m legs, 25m catch up, 25m left arm, 25m right arm

4x100m Medley Catch Ups

400 Crawl Base Tempo with focus on leg kicking (use one leg only every few meters)

4x100 Crawl Base Intensive @ 2:00

8x50 Mini Medley @ 1:15 (12,5m each stroke)

Cool Down: 200m free (incl. scullling)

 

In short, dedicating off-season time to both freestyle and medley technique creates a balanced, well-rounded swim foundation that improves speed, energy conservation, and endurance. This focus on varied technique will ultimately give triathletes an edge in race season, setting them up for stronger swims and a more powerful start to the bike and run segments.

 

Download an Off-Season Plan ➡️ HERE

Join our legendary Swim Camp ➡️ HERE

 

Get in touch anytime! Your Coach Katharina

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