Download and print this session plan here: session plan 129
After a few weeks of front-end technical focus, this week, we aim to put those improvements into practice with a short technical refresh, then a threshold set to realize race day performance improvements.
200m easy pace
2 x 50m doggy paddle drill going up the pool, swim back
2 x 50m Quick Catch drill
8 – 12 X 150m Zone 3 (tempo), 50m Zone 4 (threshold) 15 seconds rest after each.
300m Very easy
2300m – 3100m
Be aware of your tempo and threshold efforts. On race day, be clear in which zone you’re intending to swim. Threshold will be too high for a slower swimmer (over one hour swim time) in an Ironman swim. For 70.3 and shorter distances, threshold pace (or higher) is suitable.