Swimming Set of the Week – December 18, 2009

 This week we’re posting Leg #2 of the Triple Crown.  This is an idea we’ve borrowed from coaching friend Mike Collins at NOVA Masters.  Every year, the NOVA Masters do something called the Triple Crown to help them get ready for the USMS One-Hour Postal Swim in January.   Leg #1 of the Triple Crown is 50 swims on a 1:30 sendoff.   No equipment.   There are some other important rules that you can read about at the NOVA site:  

//www.eteamz.com/novamasters/news/index.cfm?id=4126443&cat=391152

Barbara’s Masters team (the UV Rays) is doing Leg #2 this week.  Barbara offers her swimmers a bunch of options of how to do the 75 swims on 1:20; the options shown below are the most obvious or have been the most popular.   No matter what level of swimmer you are, this is a great framework for designing a workout that will improve your aerobic endurance, your ability to maintain good form and a steady pace for a long period of time.  

No matter how you slice it, have fun.   Follow these links to pick up a copy of Mike Collins’s open-water DVD or Sara McLarty’s triathlon-skills DVD.

Click here to view a PDF of the practice.