Threshold 1500 Threshold 2900 400 w/u every 4th 50 as 25 High Elbow Scull/25fist drill. MS: 2x(300, 200, 100 on 4 red line rest, but increase the effort slightly from 300 to 100) 12x100 as...
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Threshold 1400 ** Remember for IM you can do 25 each of polo drill/back/breast pull with a flutter or fly kick/free. Try it!!! Threshold 2800 700 as 300 as 50fr/25dr, 100IM, 300 as 75fr/2...
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1300 Pure Speed + Aerobic 2400 Pure Speed + Aerobic 600 as 100free/200 where every 25 at the far end of the pool from mid-pool to mid-pool is drill. MS: 12x25 as ODDS fast on 25, EVENS eas...
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*Editor's note: Today's set is one of the two main ways to really test your overall fitness. It's a great set to use as a benchmark to come back to later on in the season and see how you're progressing. This set does not have a beginner swim of 1200 or so be...
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Unlike the bulk of endurance athletes I know, I’m actually not a “routine” type person. You know, those people who wake up at 5 am with their workout gear neatly folded on their bedside table. Their coffee makers are pre-programmed and already brewing by 5:05. They have their ...
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Threshold 1200 Threshold 2500 300 every 3rd length scull. 200 every 2nd length fast. 100 choice easy. MS: 6x100 on 3 red line rest with #3 and 6 a bit faster effort on 4 red line rest. 3x2...
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Pure Speed 1400 Pure Speed 2700 600 as 150fr/100band only/50fly kick on back. MS: 40x50. 16 on 55 every 4th all out. 12 on 55 every 3rd all out. 8 on 1' every 2nd all out. 4 on 1' all all ...
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Race Simulation 1500 ** Power rack= 4 as 12.5fast,3 as 25fast, 2 as 37.5 fast, 1 as 50fast. ** On deck JS, etc.. is to simulate the run in and dolphin dives for a beach start triathlon. Rac...
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Threshold 1650 ** Bit longer than usual, you can do it! ** Neg Split (NS) is second half faster than the first half. Threshold 3200 500 w/u choice. 8x25 ODD half fast/half easy, EVENS buil...
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Pure Speed 1400 Pure Speed 2700 400 every 4th 50 as 25dr/25k or choice(band?). MS: 12x50 every 3rd all out on 55-60. 200 aerobic of 6 strokes SA/6 regular- rotation! 12x50 #1ez, #2&3 a...
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