Tri Swim Practice

Tri Swim Practice 6/20-alternating speed and control

Here is a triathlon swim practice for 6/20 focusing on alternating speed with controlled swims.

WU-50 Fr-100 Fr-150 Fr-200 Fr on rest :20/:15/:10/-

8×50 on rest :30 alternating as odds-kick/swim and evens-drill/swim. Be sure to pick a drill that relates to you!

3×100 on rest :20 as 75 build/5 seconds rest/25 uptempo

Primary

2x
{25 Fr on rest :20 FAST
{50 Fr on rest :20 as long and controlled
{25 Fr on rest :20 FAST
{100 Fr on rest :10 as long and controlled

+

2×100 pull on rest :30 active recovery

+

2x
{25 Fr on rest :20 long and controlled
{50 Fr on rest :20 uptempo
{25 Fr on rest :20 long and controlled
{100 Fr on rest :10 uptempo

+

2×100 pull on rest :30 active recovery

**For this primary set, be sure to control your speed and be aware of varying effort levels for 25s FAST vs 50 or 100 uptempo. The 25s are as fast as you can go while maintaining a consistent stroke count, while the 50s/100s uptempo are the equivalent of your anaerobic threshold pace/effort (red).

Total: 2400 + WD

Kevin Kearney

Recent Posts

5 Benefits of Warm Water Swim Lessons for All Ages

Discover the top 5 benefits of warm water swim lessons for children and adults. From…

6 days ago

Water Safety Tips for Fall and Winter

As the seasons change, water safety remains a top priority for families, even if outdoor…

2 weeks ago

The Importance of Water Safety Skills for Children in Albany, NY

Excel Aquatics in Albany, NY, offers private swim lessons that focus on teaching water safety…

4 weeks ago

Private Swim Lessons for Special Needs Children in Albany, NY

Excel Aquatics provides private swim lessons for special needs children in Albany, NY, offering personalized…

1 month ago

Why Choose Private Swim Lessons for Adults in Albany, NY

Looking for private swim lessons for adults in Albany? Excel Aquatics offers one-on-one instruction in…

1 month ago

The Benefits of Private Swim Lessons for Children in Colonie, NY

Learning to swim is a vital life skill, especially for children. At Excel Aquatics, our…

2 months ago