Sighting and 100s - Group Workout

Objective: Triathletes tend to get stale and slower during the summer. Too many long out-and-backs at Walden. We'll fix that with some quality 100s. Every repeat is hard, rest period increases.

Total Distance = 2200 or 2400

Set 1 - Warm-up; Dist = 400
Build speed slowly. Practice sighting once or twice per 25-yard length.

Set 2 - 10-12 Hard 100s, practicing sighting (once or twice per length)
on the odd repeats -- as follows:

Fast Lane

Repeats Sendoff Interval
4 X 100
1:40
4 X 100
1:50
4 X 100
2:00

Not Yet So Fast Lane

Repeats Sendoff Interval
4 X 100
2:00
3 X 100
2:10
3 X 100
2:20

Note: These are sendoff times and they increase - so you get more rest for each group of repeats.

Set 3 - Drill 25/Swim 25; Dist = 400
8 X 50 on 30 seconds rest
Drill 25 carefully and slowly, then swim 25 hard as follows:

1&2: Fingertip Drag Drill
3&4: Catch-Up Drill
5&6: 3 Left/3 Right Drill
7&8: Single-Arm Drill

Set 4 - Cool-down; Dist = 400
Swim easy and quietly - practice sighting once or twice each 25-yard length.