Tag: Swim

April 10, 2019 – Swim

April 10, 2019 – Swim

SWIM

GNT:
WU:
200 EASY
4×25 – 25 drill down 25 swim
4×75 – 25 kick/50 swim
Main set:
2×25, 15 sec rec
2×50, 20 sec rec
2×75, 20-25 sec rec
2×100, 30 sec rec
2×75, 20-25 sec rec
2×50, 20 sec rec
2×25, 15 sec rec
CD:
100 EASY
Total yards: 1500

Experienced swimmers:
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
6×25 build slow to fast
Main Set:
200 @ CSS 15-20 sec rec
4×50 @ CSS -3 sec, 10-15 sec rec
200 @ CSS, 15-20 sec rec
4×50 @ CSS -3 sec, 10-15 sec rec
200 @ CSS, 15-20 sec rec
4×50 @ CSS -3 sec, 10-15 sec rec
200 @ CSS, 15-20 sec rec
CD:
200 EASY
Total yards: 2800

March 30, 2019 – Swim

March 30, 2019 – Swim

SWIM

GNT:
WU:
200 EASY
4×75 – 25 kick, 25 drill, 25 swim
4×50 – 25 choice stroke, 25 swim
Main set:
3×50, 15 sec rec
2×75, 20 sec rec
1×150, 30 sec rec
2×75, 20 sec rec
3×50, 15 sec rec
CD:
100 EASY
Total yards: 1550

Lavaman:
Morning swim at course practicing sighting. Bike 20-30 mins easy followed by 10-15 min run off bike

March 27, 2019 – Swim

March 27, 2019 – Swim

SWIM

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

Lavaman:
WU:

400 EASY
2-4×75 (25 kick/50 swim)
3-6×50 (25 drill or choice stroke, 25 free)
4×25 build slow to fast
Main Set:
4×50 @ CSS -3 sec, 10-15 sec rec
400 @ CSS, 15-20 sec rec
4×50 @ CSS -3 sec, 10-15 sec rec
200 @ CSS, 15-20 sec rec
CD:
200 EASY
Total yards: 2300

March 23, 2019 – Swim

March 23, 2019 – Swim

SWIM

GNT:

WU:
200 EASY
4×25 kick
4×25 drill
4×25 swim
Main set:
8×25, 15 sec rec
4×50, 20 sec rec
8×25, 15 sec rec
4×50, 20 sec rec
CD:
100 EASY
total yards: 1400
————————————————
Lavaman:

WU:

400 EASY
2-4×75 (25 kick/50 swim)
3-6×50 (25 drill or choice stroke/25 free)
Skills & Drills:
w/ fins: 2×25 underwater dolphin kick no breathers.
4×25 Build slow to fast
Main Set:
(2×100 @ CSS to feel the pace)
800 @ CSS, 90 sec rec
(500 @ CSS, 90 sec rec)
(300 @ CSS, 90 sec rec)
(4×25 fast, 60 sec rec)
CD:
200 EASY
Total yards: 2300-3200

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

————————————————–
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