Swim Leg Strategy
(find space after the start, draft the middle, finish strong)

Objectives: Work on the mental and physical gear shifting required for different parts of the race.

Set 1 - Warm-up; Dist = 600

Repeat 2 X

1 X 200 Freestyle Swim + 15 sec rest - Cat: EN1
2 X 50 Kick on side + 50 Swim + 15 sec rest- Cat: EN2

Set 2 - Starts; Dist = 400
8 X 50 Freestyle - Cat: EN2-EN3 on about 15 secs rest
Start as a group, slower swimmers at the front, faster swimmers at the back. Faster swimmers find some open space so you are not slowed. Slower swimmers grab a ride if you can.

Set 3 - Faster Lane - Conditioning & Drafting

Set 3 - Slower Lane - Drill/Swim 200s by 50s

Conditioning + Drafting Practice
Total Dist = 2000
5 X 400 Freestyle + 30 seconds rest
Training Cat: EN2

Decide among yourselves the drafting plan to use: On-the-toes, echelon, Vee, diamond. Leader moves to the back at each wall.

Dist = 1000
2 X (Drill 50 + Swim 50) for each drill
Drill slowly down the pool, then swim freestyle back; Rest 30 secs at end of each 200 - no rest at other walls. Drills:

Fingertip Drag
Closed Fist
Single Arm (switch after 25)
6-1-6
9-3-9

Set 4 - Cool-down; Dist = 400
1 X 400 Freestyle Swim - Cat: REC
Take your goggles off and put them back on once per 100 - no stopping.

Total 3400 / 2600

Return to Workout Directory.

Swim Leg Strategy(find space after the start, draft the middle, finish strong)

Swim Leg Strategy
(find space after the start, draft the middle, finish strong)