Here is a swim practice to help get you through the week…. WU-300 as 50 Fr/25 Drill x 4 8×75 on rest :20 as- 1-2: Freestyle breathing every 3 strokes 3-4: 25 Fr/25 eyes up Fr/25 Fr (middle 25, watch your catch and the direction of your fingertips) 5-6: 25 Kick/50 Fr 7-8: Build each…
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Tag: triathlon swim
Tri Swim Practice 1/9
Here is a practice blending an emphasis of pull, kick, and full stroke at varying speeds and intensities…. WU-175 Fr/25 Kick/125 Fr/25 Kick/75 Fr/25 Kick/25 Fr/25 Kick **The kick may be either either one arm or both arms leading** 6×25 Fr on rest :20 as 1-Freestyle with a soft kick 2-Freestyle with a moderate kick…
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Tri Swim 11/14-Winter is here….?
Today’s practice is dedicated to the first (sort of) snow of the year….be sure to get this practice in before the next snow hits tomorrow! WU-50Fr/100Fr/150Fr/200Fr on rest :30/:20/:10/- 3 rounds of: 4×25 Fr on rest :20 as 1-Kick 2-Right arm only 3-Left arm only 4-Full Freestyle **For these 25s focus on keeping the…
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Tri Swim Practice 9/26
WU-4×100 alt Fr and pull on rest :30 2x {2×25 kick on rest :20 {2×25 choice drill on rest :20 {3×75 Fr descend 1-3 on rest :20 Primary (2 rounds) 100 Fr negative split on rest :15 4×25 Fr alternate 12.5 blast and long & controlled on rest :15 2×75 Fr on rest :15-strong 6…
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Negative splits and descends
Today’s triathlon swim practice calls for negative splitting and descend swims- WU-200 Fr-100Kick/swim by 25-100 Fr Primary-for this set, be sure to track your descended 50s, and try to replicate your fastest descended pace time for each round 400 Fr negative split as 200/5 seconds rest/200 on rest :30 **For the negative split, make sure…
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Tri Swim Practice 8/22
With summer winding down and the days inevitably becoming shorter, here is a tri swim practice to brighten your spirits and sharpen your mind- WU-5×100 alternate Fr and Pull on rest :15 8×25 Fr on rest :30-odds are slow balance up off the wall, evens are uptempo (but still establishing that line each 25) Primary…
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Lessons learned from racing
This past Saturday was the Capital District Tri Club’s annual Crystal Lake Triathlon. Per usual, it was an awesome event that was well run and provided local triathletes an opportunity to race on their home course. While many of the racers were seasoned veterans, there were also a fair number of first time participants, who…
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Summer Tri Swim Practice 7/11
Today’s practice is intended to work on increasing speed while decreasing distance- WU-2×200 as 100 pull/100 Fr swim on rest :30 2×100 as 50 drill (choice)/50 Fr swim on rest :20 2×50 as 25 Kick/25 Free swim on rest :15 3x {1×50 slow, lengthen each stroke on rest :20 {1×50 as 25 lengthen/25 build on…
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Tri Swim Practice 6/13
Today’s practice is fairly simple (a warm up then a primary set) with a little bit of everything. For the primary, the main focus is the 4x50s. The 100s as 75/25 are more of a ‘preset’ for the 50s and an opportunity to get your mental state in a place to optimize the 50s. The…
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Build your distance and speed practice, 6/6
In today’s practice, we will be focusing on descending, while also increasing the repeat distances swum over the course of the primary set. Enjoy! WU-200 Fr/100 pull 4×100 Fr on rest :30-rotating drill; choose a drill that works best for our current needs, and swim each 100 as- 1st 100-75 Fr/25 drill 2nd-50 Fr/25 drill/25…
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