Strength and endurance #1

Strength and endurance #1

*Important only 10 seconds rest in between each rep!

*Please limit your time between each drills to less than 30 seconds. 


200 free 200Kick w/fins 200 pull

Main set:

50 yo 300 pull Pyramid amid

5 x 100 sighting 3x per lap) 

1 x 500

Every set done with buoy

Cool down: 

        200 free

Workout notes:

*The focus on every drill is to have great technique. 

*Work on every lap to implement the “glide” and start the stroke from the hip. 

*The overall workout goals are improve your endurance and Open water sighting and stroke technique. 

*Please feel free any questions to private message me with any questions. 

“Tri to live all it takes is effort”


Spp work out schedule

SPP fosters a healthy lifestyle through swimming and triathlon with a positive role in our community!

workout schedule:              

  • Monday/Tuesday San Fernando Pool 12 PM to 1 PM swim program
  • Monday 7 PM twice a month yoga w/Abica Dabay
  • Tuesday, Wednesday, Friday:  6 AM to 7 AM Glassell Park Pool, Masters swim program
  • Saturday 8 AM – three different rides and runs available
  • Once a month open water clinics at Zuma Beach in Malibu starting at 7 AM (during season)
  • For a limited time, we are offering a one on one, one hour USMS certified master swim coached lesson a week for four weeks!