[100 Freestyle* breathe to the left then to the right by 25ģ×300 Freestyle* descend 1-3 to a solid effort 30-40sec restġ0 second , right into 50 Paddle Cap Freestyleģ×250 Freestyle* descend 1-3 to a strong effort 30-40sec restġ0 second Active Jellyfish, right into 50 Paddle Cap Freestyleģ×200 Freestyle* descend 1-3 to a stronger effort 30-40sec restģ×150 Freestyle* descend 1-3 to a strongest effort 30-40sec restĦ×50 Easy effort perform 10 second Active Jellyfish before each 50 as: Click on the links for a visual of the drills, as well as detailed descriptions.Ĥ×50 freestyle easy effort with 10 second Active Jellyfish before each 50ĥx[50 Paddle Cap Freestyle breathe to the left then to the right by 25 The two drills are focused on establishing and maintaining great alignment throughout the set. The drill work is performed in the beginning and inserted during the recovery periods of the main set to ensure that you get your skills back on track and have technical reminders along the way. Instead, take the suggested rest between repetitions, and then begin the next repetition. This set has no strict intervals because the appropriate interval depends on how fast you’re swimming. By being consistent, you’re ensuring that you maintain your efficiency.
Also be consistent with your stroke counts during the longer swims. It’s fine to start conservatively and slowly increase the effort-as you’re much better starting off too slow than too fast. Within the workout, there is a focus on swimming faster as you go. As this workout may be on the longer side for some, be sure to treat it as such with the appropriate recovery before and after the session. The purpose of this workout is to perform a longer, controlled endurance session where you’ll cover much more than the 1.2-mile distance. RELATED: Getting Ready for a 70.3? We Got You Covered! (Photo: Getty Images) 70.3 Swim Workout: Tech Distance Set Of course, if you find that you can recover from swim sessions fairly easily, you can be more aggressive in planning your next hard one. To get the most out of the session, place it after a relatively easy day, and ensure you get sufficient recovery prior to your next main workout.
When you implement one of them in your training week, you’ll want to consider it as one of your key workouts. These workouts will be physically challenging. In addition, each workout will focus on one aspect of the fitness that you’ll need to race effectively. Each workout will focus on a single fundamental skill.
#HALF MILE TIMING SERIES#
In this series of specially designed key half-iron workouts, we’re going to take a focused approach to each workout. You’ll make more progress by dedicating most of your effort within each workout to one aspect of fitness. Simply swimming more or swimming harder isn’t going to cut it. From a training perspective, you’ll have to be more focused with how you’re developing your fitness. It’s just as easy to disregard skill development entirely. It’s easy to get distracted with small details that don’t have much of an impact on performance. In other words, swim training for a half-iron distance swim is entirely unique and different than simply leading your lane at a Masters practice.Īs a more seasoned triathlete, it’s important to stay focused on the critical skills in the water, working towards mastery. From a fitness perspective, you also need to create the stamina to swim well beyond the race distance, have the ability to respond to and recover from any surges, and be able to consistently sustain a challenging pace-even after you get out of the water. To swim fast, you need to be able to create a lot of propulsion with your arms, swim with great alignment, and swim with great timing. To be successful in improving your swim leg over time, you need to do two things: Improve your ability to execute the fundamental skills that create speed in the water, and develop the fitness to execute those skills at high speeds over 1.2 miles with enough left in the tank to ride 56 miles and run 13.1.
#HALF MILE TIMING PLUS#
For access to all of our training, gear, and race coverage, plus exclusive training plans, FinisherPix photos, event discounts, and GPS apps,
0 kommentar(er)
