shannon triathlon masters week 6 session 3

Shannon triathlon masters week 6 session 3

Goal endurance swim set-based long distance

Warm up

16 x 25m as 4 swim, 4 kick, 4 drill, 4 pull

Drill = front crawl switch drill or touch over drill

Kick- no fins with breast stroke arms

Always breathing bilaterally on swim and drill sections

Main set 1

Lanes 2 + 3 = 15 x 100m at 80 to 85% effort of t20 time rest = 15 secs

The goal is not to swim fast but to hold that pace and swim perfectly, try and hold the perfect stroke and breathe to both sides. Count your strokes every odd length and remember your body roll

Lane 1= 8 x 100m 6 x 50m rest = 30 secs

Off your target times as above

Set 2

6 x 50m kicks with fins and float off 20 rest

Set 3

8 x 25m 1 x butterfly with fins 1 x butterfly kick on your back off 20 secs rest

Set 4

6 x 50m as 25m fast 25m slow

Only 1 breathe allowed during fast section, as many breathes as you like during slow section

Cool down

200m choice but no f/c

Well done to you all