02/10/07 Distance Free Practice

This practice comes from Cheryl Elinsky, a veteran of the English Channel and a member of our UV Rays Masters team. We have a lot of triathletes on our team, so she wanted to do a main set that would help prepare them for tri swims of 800 to 1500 yards. WARMUP: 500WARMUP SET: 2004 X 50 choice...kick down, swim backMAIN SET: 2000The goal is to set a pace on the 100s, and then hold that same pace for the remainder of the set. For example, if you swim the 100s at 1:30 pace, you should swim the 200s in 3:00, and you should swim the 400 in 6:00. So swim conservatively on the first set of 100s. If you can hold a slightly faster pace on the back side of the pyramid, that's GOOD.You should take only 10 to 15 seconds rest between your swims. You can take an extra 60 seconds rest between each 400-yard "block." 4 X 100* Extra 60 seconds rest2 X 200* Extra 60 seconds rest1 X 400* Extra 60 seconds rest2 X 200* Extra 60 seconds rest4 X 100WARMDOWN: 200Total yardage: 2900