Perfect for the first time or second time IM athlete looking to have a good race with 15-20 hours per week of training.
6 x 100 done as 25 kick, 25 R arm, 25 L arm, 25 swim.
8 x 100 (20”) moderate, alternating 100 paddles and 100 fins.
300 kick moderate.
CD: 200 easy swim.
Strides. Warm up. Then 4-5x20 seconds fast on soft, gentle downhill. Approximately 400m race pace. Not all out. Relax.
Can you ride to track?
FORM sprints. Warm-up & then do 6-8 x 8-12 second sprints. Slight downhill or with tailwind. Emphasize FORM--not power. 3-5 minute recoveries after each form sprint.
Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.
Open water with partner/s. Several short race efforts. Work on sighting and swimming straight. (If open water is not possible this week do the same type of siting swim in a pool looking at a landmark above the deck every 4th to 6th stroke.)