EnduranceSwimTriathlon

Swim Endurance (1:15min)

By June 16, 2013 No Comments

Targeted Benefits:

  • Holding pace
  • Muscular endurance
  • Race pace variation simulation

Warm up (2100m): Technique and form

  • Set 1 x2 (1200m)
    – 200 Free
    – 4×50 single arm
    – 200 build
  • Set 2 x2 (300m)
    – 25 kick
    – 50 free last 12.5 head up
  • Set 3 x1 (600m)
    – 200m Pull buoy & paddles every 4th 25m hard

Main Set (1600m): Lactate Tolerance

  • 4×200 on 4 min z2-z3 – focus on holding pace, all should be even
  • 4×50 on 60 sec – first 20m flat out
  • 4×100 on 120 sec
  • 4×50 on 60 sec, last 12.5 head up

Warm Down (300m):

  • 200 Free easy
  • 100 mixed stroke, include some backstroke

Key Points:

  • Complete full warm-up
  • The main set should be hard but even paced
  • “Flat out” means give it everything, don’t hold back

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