Wednesday Workout: Gearing up

Today has a mix of aerobic work and fast swimming. Can you keep your pace consistent after the fast swims, and when the lactate builds? Focus on managing your technique and breathing.

This will help your triathlon swimming by:

  1. developing your different speeds in the water
  2. helping you adapt to bursts of speed in a race, e.g. at the start or when you are passing swimmers

Warm up:

200 free swim
200 kick/swim by 25
200 build
4 x 50 build 1-4 to fast pace

Main set: 

3 x 400 freestyle, aerobic pace,
1 x 100 fast – push it! Should be significantly faster than the aerobic swims.
3 x 300 freestyle, aerobic pace
1 x 100 fast – push it! Should be significantly faster than the aerobic swims.
3 x 200 freestyle, aerobic pace
1 x 100 fast – push it! Should be significantly faster than the aerobic swims.

Swim down:

3 x 100 kick descend fast to slow
100 swim easy

Total swim workout distance:

Total: 4,200

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