Weekly Swim Session Plan 24 April 18

Download and print this session plan here: session plan 167

As many of us are entering the specific preparation phase for the race season, this week’s session looks at continuous swimming, particularly for Ironman athletes, that will get you mentally prepared for race day.

Warm Up:

2 x 100m, the first easy, the second, steady.

Technical set:

No technical set

Main set:

2 x 30 minutes continuous (2 minutes rest in between) for athletes training up to 70.3 distance

2 x 45 minutes continuous (2 minutes rest in between) for athletes training up to IM distance

Warm down:

No warm down

Total Volume:

2800m – 5000m

Coaching Points:

Swim at your target race pace – this may be steadier than you’d normally set out in a pool set.

Set your mind and body in a rhythm and don’t worry too much about pace.  Try to not look at the clock every few lengths but instead, allow yourself to settle into the swim.  Accepting the circumstance of continuously swimming (rather than searching for the moment you can stop) will allow you to relax and free up mental capacity to maintain focus on good form and a metronomic stroke rate.

Paul

GI Tri Coach

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