Weekly Swim Session 6 June 2016 — GI tri coach

As many people have already started their race season, this week, we refresh again the skills needed in open water including starts, turns sighting and continuous swim endurance. Warm-up 4 x 50m as 50 easy, 50 steady, 100 race pace Technical Set 4 x 25m as stationary sculling into sprint start 4 x 50m sighting […]

Warm-up

4 x 50m as 50 easy, 50 steady, 100 race pace

Technical Set

4 x 25m as stationary sculling into sprint start

4 x 50m sighting every 3-5 strokes, no-turn turning at deep end

Main set:

4 x 400m (4 x 16 lengths 1 min rest after each rep) OR

2 x 750m (2 x 30 lengths 2 min rest in between) OR

1 x 1500m (60 lengths) OR, for faster swimmers training for IM70.3

2000m as a single swim

For sprint distance athletes, break out at least 2 x 750m continuous efforts as intervals, taking just a few seconds for composure between each.

Warm down:

200m – 400m Easy, down to very easy

Total distance (average) 2200-2900m

 

via Weekly Swim Session 6 June 2016 — GI tri coach

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