The Essential Triathlon Swimming DVD. Discover the secrets to improving your swim technique, avoiding painful injuries, and shaving minutes off your best triathlon times to date!
This morning I was a guest on the Simon Gowen Triathlon Show, at http://www.latalkradio.com/Simon.php. I went though a swim workout geared towards helping triathletes in detail. It’s an inspirational weekly show that focuses on the mental side of triathlon, with professional triathletes, coaches, and age groupers who have overcome huge obstacles. This morning I was followed by pro triathlete Dirk Bockel, and then running & triathlon coach Patricia Anglano. The shows are 50 minutes long and Simon does a great job!
The show with my interview will be posted soon, to subscribe to Simon’s podcast click here.
Here is the workout that I went through. It will also be posted on the latalkradio.com site.
WARM UP: 300 Distance Per Stroke (DPS)/Swim by 25
DRILL: 1×300 (4×25 Fist/50 DPS) 6×50’s Kick on side, descend 1-3
Rest= :15
8×25’s 1 Easy, 2 Build, 1 Fast.
Rest= :10
MAIN: 3x(2×100 + 1×300)
100’s #1) @ Cruise + :05 #2) @ Cruise #3) @ Cruise -:05
300’s: Maintain moderate pace, Rest= :45 “Hide” your breaths
FREE GOLF: 6×50′s. Count your strokes on each one, and get your time. Add these 2 numbers together for your “score”. Attempt to lower your score for each round (50). Take 15-20 seconds rest in between each.
WARM DOWN: 6×25’s
#1-3) Moderate, breathe every 3
#4-6) Easy, Back or Free
TOTAL: 3050
I heard you on the Simon Gowen show and I love the workout but have a question. in the Main part of the workout what do you consider a “moderate” pace? How should it compare to the “cruise” speed? Is moderate faster or slower than cruise? I assume it is slower but want your opinion. I figure my cruise speed is about 1:35 for 100m. What should my moderate pace be?
Thanks
Hi Charles,
“Cruise” is generally an interval you can make with about 5-10 seconds rest comfortably for consecutive 100′s (aka ‘base’). A moderate pace is generally an aerobic pace, somewhere around 60-75% effort, where you are not necessarily trying to make an interval or achieve any particular time, but you’re also not going slowly.
I hope this helps!
Kevin