Swim Workout of the Month- By French Olympian Angélique Trinquier

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March 2, 2018 | By Angélique Trinquier | SWOM

Swim Workout of the Month- By French Olympian Angélique Trinquier

The swim workout of the month is brought to you, by French Olympian, Angélique competed in the 2012 Summer Olympics in the Women’s 100 metre backstroke. Converted into a triathlete, she hopes to relive the Olympic dream one day in triathlon. Angelique puts together a workout for all levels. Give it a go!

Post your workout and use the hashtag #SWOMDT2

Novice (1500m)
W/U (600m)
200m freestyle, long stroke
100m medley (butterfly, back, breaststroke, freestyle)
200m pull,
100m kick

Technique:
4 x 50 (25m drill / 25m DPS, distance per stroke, least strokes)
100 m legs

Strength:
2 x 200 m (1st pull/ 2nd pull & paddle)

200 recovery- easy

Intermediate (2800m)
W/U (900m)
300m freestyle, long stroke
100m medley (butterfly, back, breaststroke, freestyle)
300m pull
2 x 100m kick

Technique:
8 x 50m (25m drill / 25m DPS, distance per stroke, least strokes)
100 m legs

Strength:
6 x 200m (1-2 pull / 3-4 pull & paddles / 5-6 pull, paddles & band)

200 recovery- easy

Advanced (4000m)

W/U (1200m)
400 freestyle
2 x 100m medley (butterfly, back, breaststroke, freestyle)
400 pull
2 x 100m kick

Technique:
12 x 100m (25 educational / 25 swims complete the best swim possible)
200 m legs

Strength:
9 x 200m (1-3 pull/ 4-6 pull & paddles /7-9 pull, paddles & band)

Tips:
It is important to maintain a good form throughout the session. Take a moment to recover if you feel that your technique is declining. Get into a good habit of practicing bilateral breathing (breathing every 3 strokes, once to the right and once to the left). Reinforcing this breathing technique can help keep your body in balance and prevent you from losing your propulsion in the water.

With this workout you can alternate the stoke (examples backstroke) in order to use and build all the muscles stronger.

Bon entraînement 💪🏻
Angélique