This is another style of workout I like to go to, Bookend efforts. Starting and finishing strong with active recover in the middle. The main set was a bit more intensity than normal but the 3x300 at the end is a little more like what I would actually do for Triathletes.
Warm up:
10' solo
12x25 w/fins on 40" - kick/drill/swim x25.
- Drill: Clock drill - https://www.youtube.com/watch?v=7ttW1QFB3k0
*Main difference is not holding for 10 seconds, you point to the roof, then bend at the elbow and hold that for another second then extend outward and enter the water with a fully stretched out arm.
(800-ish warm up)
Kick Set w/fins:
8x50 on 100
- Desc 1-4, 5-8
100 easy swim
(500 set/1300 total)
Bookend efforts:
3x200 on 30" rest
- 75 @80%
- 50 cruise - aka easy
- 75 @80%
3x150 on 30"
- 50 @85-90%
- 50 cruise - aka easy
- 50 @85-90%
(1050 set/2350 total)
Set after I only had two triathletes so I did another bookend set that was more like an actual race sim.
3x300 on 45" rest
- 50 @85-90%
- 200 steady
- 50 @85-90%
(900 set/3250 total)
Warm down:
100 easy swim
100 kick
100 easy swim
Total: 3550
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