November 21, 2017 – Swim/Run

November 21, 2017 – Swim/Run

Supplemental swim or bike



2 x (100 swim, 50 pull, 100 swim, 50 pull)

Skills and Drills:

16×25: 4x(kick/drill/build from slow to fast/fast by 25). Drill: catch up drill or fist drill


Main set:

2-4 x 50 yds moderate pace

3 x 100 yds moderate pace

4 x 150 yds fast, but not sprint. You should be able to repeat the 150s with 10-15 seconds rest.


Advanced swimmers:

6×100 – Give yourself 10 seconds rest between 100s

2x(4×25 FAST on the minute – give yourself a lot of rest but be sure to do these FAST)

Cool down:

200 EASY

Total yards: 2400-3100

Notes: give yourself between 10-15 seconds rest between each set and at least 15-20 seconds rest between each interval. The exact paces you do each interval is not critical at this point. We want to emphasize swimming at different paces/intensities and avoiding swimming at the same pace for the entire workout.


Warmup: 15 minute bike warm up routine

Main set: 30-40 minutes of work.

Every 5 minutes 1 minute in Zone 2, 4 minutes in Zone 2. Change the gearing so you are pedaling comfortably in the 80-90 rpm for Zone 1 and lower 80-85 range for Zone 2. 

Cooldown: 10 minutes @ Zone 1

Notes: In Zone 2 you should notice your breathing and it should be moderately deep but steady and you should still be able to talk but not in long winded sentences. You should be able to sustain this sort of pacing for long periods if you have the open roads or long climbs so it’s not so hard that you’re getting exhausted but you’re still riding quickly at your own best ‘fast fun pace’. When riding in Zone 1 you should hardly notice your breathing at all.