January 13, 2018 – Strength/Swim

January 13, 2018 – Strength/Swim

Strength

Strength workout is on Train Heroic! If you don’t have access, check it out! Email noel@akathlete.com for access.


Swim

Warm up:

200 EASY free

100-200 kick/swim – Alternate kick (flutter or dolphin) and swim every 25

100-200 pull – Use buoy and swim paddles if available. The pull buoys will help build swim specific upper body strength.

2-4 x 75 – swim/drill/swim – Alternate between catch up drill and fist drill

Main set: As we build towards the demands of an olympic distance triathlon swim, our sets and work intervals will gradually become longer and more specific towards the demands of swimming 1500 meters.

2-4 x 50 – 10 seconds recovery between 50s. Swim at 400 yds race pace

3×100 @ endurance pace (mile pace) 15 seconds rest between intervals

2-4 x 50 – 10 seconds recovery between 50s.

2×200 @ endurance pace (mile pace). 15 seconds rest between intervals

2-4 x 50 – 10 seconds recovery between 50s

1 x 300 @ endurance pace (mile pace)

2-4 x 50 choice stroke

Advanced swimmers:

1 x 300 @ endurance pace (mile pace)

Cool down:

200 EASY

Total yards: 2150-3200