Tackling TriDot Workouts: 25 / 100 Speed Sets, Ladders, Building 100s, Descending 100s and Threshold 200 / 300s
The TriDot Triathlon Podcast
TriDot Triathlon Training
4.9 • 634 Ratings
🗓️ 22 December 2025
⏱️ 62 minutes
🧾️ Download transcript
Summary
If you've ever wanted to know the "why" behind some of your favorite TriDot swim workouts, this week Coach Kurt Madden joins the podcast to break down five swim sessions athletes will see in their training. We are tackling 25 / 100 Speed Sets, Ladders, Building 100s, Descending 100s, Threshold 200 / 300s, and more! Coach Kurt explains the purpose behind each workout, what systems of the body they target, and how to execute them for maximum benefit. Whether you're aiming to finish the workout or are hunting for the elusive "narwhal," understanding the why behind your TriDot workout might be the edge you've been missing.
Transcript
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| 0:00.0 | Hello everyone and welcome to the TriDOT podcast. Swim days are some of my favorite training days. |
| 0:11.5 | Being in the water can be so soothing. It can be meditative, but not necessarily relaxing. |
| 0:18.6 | Today we are decoding swim workouts, the swims that are going to sharpen your stroke |
| 0:23.4 | and move the needle on your swim fitness. |
| 0:26.7 | We're going to be breaking down five staple workouts, what each one is meant to develop, |
| 0:32.2 | how to execute it effectively, and then how all of these work together to make a stronger and smoother swimmer. |
| 0:40.3 | I'm Vanessa, your average triathly with elite level enthusiasm. |
| 0:44.3 | And I am honored to be sitting here with TriDOT coach Kurt Madden. |
| 0:49.3 | He is an expert who's going to help us decode the why behind these sessions from the 25 to 100 speed sets, ladders, building 100s, descending 100s, and then everybody's favorite threshold intervals. |
| 1:04.1 | We treat this show like any good workout. |
| 1:07.2 | We'll start with our warm-up question, settle in for our main set conversation, and then finish |
| 1:11.4 | things up with our cool down, where Coach Kurt will answer a listener question. |
| 1:16.0 | Lots of good stuff. |
| 1:17.1 | Let's get to it. |
| 1:19.7 | This is the TriDOT Podcast, the triathlon show that brings you world-class coaching with every |
| 1:26.5 | conversation. |
| 1:30.3 | Let's get started with today's warm-up. Here we go, Kurt. |
| 1:32.3 | Let's start with something super light. |
| 1:35.3 | What is your favorite school training accessory? |
| 1:40.3 | Pull boys, fans, snorkeles, underwater headphones. What is the one thing that you are grabbing |
| 1:46.8 | to have with you on deck? You know, I got to tell you, Vanessa, I struggle with this because it's |
| 1:52.8 | Christmas time and I was fought more little gifts underneath the tree. And you know, when I go to the |
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