WARM UP
100 Meters – mix up finger tip drag, and thumb brushing by thigh
Rest 30 seconds
50 Meter Pull
Rest 15 seconds
50 Meter Kick
Rest 15 seconds
50 Meter Freestyle
MAIN SET
Goals – You should get 10 seconds of rest on the 25 meter intervals, and then pick the corresponding pace for the 50’s and 100’s. Try to maintain the same stroke count throughout the workout.
Four sets of:
25 Meters @ 80% effort (count your strokes)
on the following intervals: 25/30/35/40/45/50 seconds
Followed by…
Four sets of:
50 Meters @ 75% effort (count your strokes)
on the following intervals: 50/1:00/1:10/1:20/1:30/1:40
Followed by…
Four sets of:
100 Meters @ 70% effort (count your strokes)
on the following intervals: 1:40/2:00/2:20/2:40/3:00/3:20
Four sets of:
25 Meters @ 80% effort (count your strokes)
on the following intervals: 25/30/35/40/45/50 seconds
FINISHER – OPTIONAL
50 Meter Pull
(count your strokes – high elbows, long strokes-reach for your entry and finish long at the thigh)
Rest as needed
50 Meter Kick
(try 25 meters of butterfly kick on your back)
Rest as needed
50 Meter Drill of Your Choice
Rest as needed
50 Meter Kick
Rest as needed
50 Meter Pull
(count your strokes and compare to the first 50 meters)
A. Did 6 sets of 50m on rx interval (no 25m, 50m pool…)
B. Then 500m for time: 7:48
Hopefully we’ll have some high volume run/swim/run intervals this weekend to practice transitions over and over.
If anyone has a perfect transition video of either what I should strive to meet on my transitions OR video yourself, that would be helpful. I need to see how it’s done in real game time and practice to meet that standard.
You guys will have a run and swim this weekend, as well as a bike ride 🙂 But it is important to continue to practice swimming drills to help translate over to your open water swim.
Just kick da shoes off, throw goggs on, then ditch goggs, pull shoes on…easy, dont overthink it!!
Yeah I may be. I picked up a swim cap in case they are required as well. As far as socks, having to put them on and someone who may not wear them post swim may be the difference between 15-20 secs and a blister. I get the feeling someone used to transitioning is taking it for granted just how much faster they could be.
I don’t think you will blister! I’m going no socks!