Tag: For Triathletes

"Just Make It" Set for Triathletes

Posted on by rdwoodruff
Ken Axford
PEAK Multisport, LLC

USAT Rocky Mtn’ Region Talent Identification Coordinator

Times in long course meters, adjust as needed for SCM or SCY, and various abilities.
“Just Make It”

– 500 gradual WU  (ok to vary strokes but mostly free)
——–
3 x:
– 50 kick (choice) / 50 swim on 2:00
——–
– 9 x 50 (descend 1-3, 4-6, 7-9) on :50
– 150 easy
——–
10 x 200’s on:
– 3:00
– 2:55
– 2:50
– 2:45
– 2:40
– 2:35
– 2:30
– 2:25
– 2:20
– 2:15
*if you miss an interval by 2 seconds or more, take a 1-2 minute break then pull steady aerobic until the set is finished.
———
200 CD (back and free) 

The Dirty Thirty

Posted on by rdwoodruff

Lauren Harrington
Loyola University

Warmup
300 free
200 IM drill/swim
100 pull
12×25 12 1/2 yards fast, getting the heart rate up
4x50s from mid-pool (stroke)
4x50s from mid-pool (free)


Main Set – “The Dirty Thirty”
30x100s

  • 10x100s on 1:30/1:35 (may adjust interval for swimmers, but these are the two we used for the women’s team)
  • 10x100s on 1:20/1:25
  • 10x100s on 1:10/1:15

The point of the set is to hold the same pace throughout…so you start out on 1:30/1:35 going as fast as you would to make a 1:10/1:15 pace. Obviously, you get a lot more rest at the beginning, but that’s the point. It’s a test of endurance, and it’s always fun to see where the swimmers are at the beginning of the season doing this set vs. the end of the season. It’s a good benchmark for where they’re at.

EASY 100 Stretch it out

6x100s 50 catch-up drill/50 swim freestyle to regain stroke and make sure swimmers are not just spinning their wheels after a set like that…@ 1:30

200 Warm Down

Triathlete/Masters Practice #4

Posted on by rdwoodruff

Ryan Woodruff

LCM
Warmup-500 smooth swim

100 pull @ 1:30/1:45/2:00
10 x 50 kick with fins @ 1:00/1:10/1:20
200 swim free @ 3:00/3:30/4:00
8 x 50 stroke (no free) @ 1:00/1:15/1:30
300 pull @ 4:30/5:15/6:00
6 x 50 kick @ 1:00/1:15/1:30
400 swim free @ 6:00/7:00/8:00
4 x 50 stroke (no free) @ 1:00/1:15/1:30
500 pull @ 7:30/9:00/10:00
2 x 50 FAST! @ 1:30

300 Warm down

3800m Total