We have a bunch of swimmers doing an International-distance tri in early July, so this is a prep for that race, where the swim is .75 mile. The idea is to hit an easy, sustainable pace on the first two one hundreds and try to maintain that pace through all 15 of the 100s, even though the sendoff gets tighter toward the end. The practice simulates holding form and pace even as fatigue sets in in a race.
WARMUP: 400
400 your choice, on your own
TRIATHLON SET: 100
4 X 25 freestyle, sighting on every stroke
MAIN SET: 1800
6 X 100 freestyle on a stable sendoff that gives you approx. :25 RI
100 EZ dolphin kick with fins as recovery
5 X 100 freestyle on a stable sendoff that’s :05 less than the first set of 100s
100 EZ dolphin kick with fins as recovery
4 X 100 freestyle take another :05 off your sendoff
100 EZ dolphin kick with fins as recovery
5 minutes med-ball pass in the deep end with fins. Alternate 1 minute flutter and 1 minute dolphin. Each person holds ball above water for 5 seconds then passes it to lanemate.
WARMDOWN: 100 EZ swimming
Total Yardage: approx. 2400
Comments