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9/04/03 CCB Masters Triathlon Prep Freestyle Practice

9/04/03 CCB Masters Triathlon Prep Freestyle Practice

Several team members are doing triathlons this weekend and next, with swims of about a mile. So I wanted to give a practice that would help build confidence for making the distance, but without grinding out a straight one-mile practice swim. I wanted to provide an opportunity to swim at race pace, but with some active rest thrown in that would restore their technique and stroke length.

WARMUP: 400
With fins.
Alternate 100 of any short-axis drill with 100 of any long-axis drill.

MAIN SET: 2300
This isn’t a continuous swim, but it should feel pretty close to that because your rest will be “active” (the N-2 lengths). The 5 bobs will help you get your heart rate down. After the 2nd 25 @N-2, take 5 bobs, then rest no more than 5 to 10 seconds before you start your next swim. Try to hold your stroke count steady even as you increase the distance that you are swimming.

PART #1: 750
Swim 5 times through the following:
1 X 100 Free with 5 bobs as recovery. Count strokes on each length and get your average (N).
2 X 25 Free @ N-2 with 5 bobs as recovery.

PART #2: 800
Swim 4 times through the following:
1 X 150 Free with 5 bobs as recovery.
2 X 25 Free @ N-2 with 5 bobs as recovery.

PART #3: 750
Swim 3 times through the following:
1 X 200 Free with 5 bobs as recovery.
2 X 25 Free @ N-2 with 5 bobs as recovery.

WARMDOWN: 100
100 EZ swim.

Total Yardage: 2800