March 20, 2019 – Strength/Swim

March 20, 2019 – Strength/Swim

Strength

As we get closer to race day, we like to start phasing out our strength sessions to make sure we are focused on our race performance. We still will be doing strength on Sunday, but the focus changes a little bit in that session as well

The time that you have dedicated towards strength on Wednesdays can be used as follows:
– Optional shorter strength session (see below)
– Food prep
– More sleep
– Mobility

We encourage you to do some of the above to make sure you can perform your best come race day.

Optional strength:
12 minutes: Back foundations https://youtu.be/4BOTvaRaDjl

Then 3-4 sets:
20 ipsilateral deadbugs
20 single leg glute bridge (total)
20 shoulder taps from plank on hands
20 Cossack squats (total – unweighted but smooth and controlled)

SWIM

Gold Nugget Triathletes:
WU:
200 EASY
8×25 – 25 drill down 25 swim
4×75 – 25 kick/50 swim
Main set:
4×25, 15 sec recovery
2×75, 20-25 sec recovery
3×100, 30 sec recovery
4×25, 15 sec recovery
CD:
100 EASY
Total yards: 1450

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WU:
400 EASY
2-4×75 (25 kick/50 swim)
3-6×50 (25 drill or choice stroke, 25 free)
2×25 underwater no breathers. 1 min rest
4×25 build slow to fast
Main Set:
3×100 @ CSS, 10-15 sec rec
2×300 @ CSS, 15-20 sec rec
(2×150 @ CSS, 10-15 sec rec
3×200 @ CSS, 15 sec rec)
CD:
200 EASY
Total yards: 2250-3150