Tackling TriDot Workouts: Broken 200s, Broken 1500s, Broken Ladders, Threshold 150s and Sprint 50s
The TriDot Triathlon Podcast
TriDot Triathlon Training
4.9 • 634 Ratings
🗓️ 26 January 2026
⏱️ 58 minutes
🧾️ Download transcript
Summary
Do you ever wonder why you're doing a certain workout, not just how? This week Coach Ben Sommerville joins the podcast to break down some of the most effective swim workouts to help you train smarter, not just harder. We are tackling swim sessions: Broken 200s, Broken 1500s, Broken Ladders, Threshold 150s, Sprint 50s and more! Coach Ben 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 | Welcome back to the Tridot podcast. Today we're going to be tackling another set of workouts for our |
| 0:09.3 | explainer series, where we break down some of the key swim sessions that you'll see in your training, |
| 0:15.1 | what they're designed to develop and then how to approach them. We're going to also look at how |
| 0:19.8 | they all fit together into the bigger performance picture. |
| 0:24.4 | I'm Vanessa, your average traveling with elite level enthusiasm. |
| 0:28.3 | And today I am joined by TriDOT staff member and coach Ben Somerville. |
| 0:34.4 | Today we're hitting broken swims, ladders, threshold work, and sprinting. Lots of good stuff. Let's get to it. |
| 0:42.9 | This is the Tridot podcast, the triathlon show that brings you world-class coaching with every conversation. |
| 0:51.1 | Let's get started with today's warm up. All righty, here we are for the warm up question. |
| 0:58.0 | It's my favorite part of the entire tryout podcast. |
| 1:01.0 | Ben, today I am going to be asking you, if you could go anywhere in the world for a practice |
| 1:09.0 | swim, where would you go and who would you bring with you? |
| 1:14.5 | This is such a great question. And normally as a pool swimmer, right in my very beginning, |
| 1:21.4 | I was a competitive sort of pool swimmer indoors. And so I would have probably given you |
| 1:25.5 | some boring answer of you know a nice |
| 1:27.5 | Olympic-sized swimming pool but since becoming a triathlete my idea of a really good swim now extends |
| 1:33.0 | into the sea and lakes and rivers and it might sound cliche but I would go to to cona to Hawaii |
| 1:40.6 | to swim the kona swim course I would take my fiance Ella with me and we would |
| 1:45.4 | just have the most amazing time swimming without a wet suit, just in the sea. Yeah, that's on our |
| 1:52.2 | bucket list for sure. Whether it happens, we are yet to find out one day. It will happen, Ben. I have |
| 1:58.7 | no doubt in my mind that you'll be there someday. And my answer for this question is actually the same thing. I was going to say, it's Kona. I've already had the pleasure of doing a practice swim in Kona at Digby Beach. And I was with none other than Elizabeth James, which is like a dream come true, |
| 2:23.8 | swimming on an iconic course with the most amazing human and professional triathlet |
... |
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