Many triathletes are gearing up for some late season Half and Full iron distance events and as the races get closer it’s a great time to sharpen the knives and add in some fast swim sessions to cap off the endurance training. Here are two of Coach Lee’s Long Course Speed Swim Sessions he’s used with his Premium Coaching athletes.
200 mixed stroke; 200 kick easy with board; 400 (50 drill of choice, 50 free); 8 sets of 4×50 fast with :10 rest between 50’s (between each set of 4 kick easy 100); 300 easy; 300 all out; 200-400 cooldown mixed stroke
400 drills of choice; 4 x 250 kick with board building intensity on each 50 (:45 ri); 8 x 25 sprints on 1:00; 100 easy free; 20 x 75 at 90% effort with :10-:15 rest (maintain consistent pace); 500 easy free cooldown
Use these workouts each week in your last 4-6 weeks of training to gain some excellent speed. Train smart, race hard, recover better.