Speed Work - Group Workout

Objective: In summer, triathletes tend to do mostly long, slow workouts in open water. But they ignore speed work. So as the tri season wears on, they get slower. Your body "forgets" how to go fast. One pool workout per week that includes speed work will help you maintain your speed during the summer.

Important Notes: Speed work is maximum effort. There should be complete recovery - up to one minute - before beginning the next repeat. "Complete recovery" means you should be able to speak comfortably (no gasping). Speed work is done near the end of the workout. Try to focus on what it feels like to go really fast. Do not pay too much attention to your time, but rather focus on making small adjustments to your stroke that make you feel faster. Feel comfortable at full speed. (If swimming fast feels strange, you are not doing enough fast swimming!)

Total Distance = 1700 meters

Set 1 - Warm-up; Dist = 400 meters
8:00 Minutes - Training Cat: EN1
Build to EN2 pace

Set 2 Freestyle; Dist = 400 meters
4 X 100 Freestyle Swim on 2:00 - Training Cat: EN2 - EN3
Descend - each 100 faster than the previous (hint: start at a moderate pace);
The send-off time is approximate - get 4-5 breaths recovery between each repeat

Set 3 Freestyle; Dist = 500 meters
10 X 50 Freestyle Swim on ? (complete recovery) - Training Cat: EN3
Maximum effort with complete recovery (up to 1 minute) at each wall

Set 4 - Cool-down; Dist = 400 meters
8:00 Minutes - Training Cat: REC.

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