As the fall Ironman season is upon us, I have a number of athletes prepping for their “A” race.
While there’s always some good long sets, I do like to keep things interesting with some good threshold and speed endurance to ensure we don’t lose speed over the duration of the athletes (my own triathletes, as well as those that swim with my Masters club) training.
Descending 100’s, but enough volume that we get the best of both worlds. Good endurance plus pushing some threshold efforts at the end of the main set. Times are based off a 1:20 base 100.
Workout
Warm-up:
300 easy
200 pull
8 x 50 done as 25 drills, 25 swim @ :20 rest
Main set:
10 X 100 @ 1:40 – Steady effort
5 x 100 @ 1:30 Faster / LT effort
10 x 100 @ 1:35 – Steady
5 x 100 @ 1:30 Fast / LT effort
Cool down:
200 pull easy
100 easy kick with fins and board
100 swim easy
Workout Total: 4300
This workout was provided by Podium Training Systems Coach Dave Burgess.
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