220Triathlon Edição 334

40 / 132

SWIMSPEED
A race-pace threshold set that highlights the need to
recover quickly and maintain the quality of each swim.
Swim pace should be constant through the session as
you fatigue...
Distance 2,400m Location Pool Kit Pull buoy,
fluids, stopwatch Nutrition Eat a light meal up to 2hrs
prior to swim and have a post-session protein snack ready
WARM-UP
200m to include variety of strokes
MAIN SET
150m as catch-up with pull buoy
150m as polo sighting every third breath
4 x 200m @ PE* 8 off 20secs rest interval (RI)
4 x 150m @ PE 8-9 off 15secs RI
4 x 100m @ PE 9 off 10secs RI
COOL-DOWN
100m to include variety of strokes
SWIMENDURANCE
Preparing for the distance and for changes in swim
pace will help once you get into open water. This
session has a bit of everything...
Distance 2,500m Location Pool Kit Swim aids,
fluids, stopwatch Nutrition Eat a light meal up to 2hrs
prior to swim and have a post-session protein snack ready
WARM-UP
200m to include variety of strokes
MAIN SET
150m as fingertip drag with pull buoy
150m as hypoxic (reduced) breathing on 4-5 strokes
2 x 800m @ PE 6-8 off 40secs RI. Complete first 200m
using pull buoy and include an increase in speed for
final 100m.
6 x 50m @ PE 9 off 10secs RI
COOL-DOWN
100m to include variety of strokes
*PE = Perceived exertion. See our chart on p100.
40 I I FEBRUARY 2017
FEATURE
70.3 SESSIONS
Ultimate
THE MANDATORY LUNCHTIME AND LONG SWIM, BIKE, RUN AND BRICK SETS TO INCREASE YOUR SPEED AND STAMINA IN 2017…