> 06/09/05 CCB Masters 600 Tri Swim Prep | GoSwim TV

06/09/05 CCB Masters 600 Tri Swim Prep

Several of our Masters swimmers are doing a June 19th triathlon with a 600-yard swim. So today we did two sets of 6 X 100, on decreasing rest intervals, to simulate the race. We did vertical kicking right after each set of 100s, to simulate heavier use of the legs (biking) right after the 600 swim.

WARMUP: 400
400 your choice, on your own

TRIATHLON 25s: 100
4 X 25 freestyle
Odds: Eyes closed
Evens: Sight on every stroke cycle

MAIN SET: 1800
On the 100s, try to hold your same pace, even as you get less rest during the two sets of 100s.

6 X 100 Free
1st 3 are on a rest interval that is your T-15 pace plus :20
2nd 3 are on a rest interval that is T-15 pace plus :15

Put on fins, and head to the deep end for 5 minutes of vertical kicking, with hands on shoulders or held out of the water. Then go right into a 300 with fins, alternating 25 Dolphin Kick and 15 your choice.

6 X 100 Free
1st 3 are on a rest interval that is T-15 pace plus :10
2nd 3 are on rest interval that is T-15 pace plus :05

Put on fins and head to deep end for 4 minutes of vertical kicking, as above. Throw in some vertical dolphin kick if you want. Then go right into a 300 drill IM, using this as warmdown.

Total Yardage: 2300 plus vertical kicking