Many swimmers on our team are getting ready for the Vermont State Triathlon Champs this weekend…or the Fairlee triathlon…so I wanted to make this an all-freestyle practice today. I also wanted them to go from swimming right into heavy use of the legs, so we threw in the med-ball segment.
400 your choice, on your own
TRIATHLON SET: 100
4 X 25 Freestyle, swimming three or four abreast in your lane.
MAIN SET: 1950
3 X 225 freestyle, with the final 25 swum as any stroke (or kick) but with your head out of the water. Use the final 25 as active recovery. When you start from the shallow end (#1 and #3), do porpoise dives to start the interval, and do not touch or hang on to the wall when you finish. Tread water until you start the second 225, and do not push off the wall when you start. This is to simulate triathlon conditions, where you sometimes have to stop and get started again with no pushoff.
5 minutes med-ball pass in the deep end. We had seven swimmers passing two med balls in a circle for 5 minutes. One swimmer holds the ball out of the water for 5 seconds, then passes it to the next swimmer. All swimmers are treading water for the entire 5 minutes.
300 with fins, alternating 25 dolphin kick on your back/25 flutter kick on your back.
Repeat the 3 X 225s
3 X 100 free with fins. Count strokes on the first length. Let’s say you take 15 strokes. Swim the next length at 14, the next at 13, and the next at 12. Repeat this stroke-count pattern for all 3 X 100.
Total Yardage: 2500 + med ball kicking