This is for the experienced athelte looking to improve at the Half Iron distance. You should have completed olympic distance triathlons and be injury free when you start this plan. This is also for you if you've done a Half Iron race...or a few...and jsut want to train right and get faster. This will require up to 15 hours per week of training, average of 11-12 hours. This plan uses heart rate zones and perceived effort for pacing and effort level.
aerobic, easy to conversational pace
WU: 200 swim, 100 kick, 100 swim.
Main: 10x50 (20"): each one 25 drill, 25 swim. Do 3 each: fingertip drag, left arm only, right arm only, catch-up, fist swim.
CD: 100 easy.
aerobic, conversational pace
Straight swim 3x8 minutes (1:00 rest). Set a timer, don't count laps.