Good luck to those racing Ironman!

Make sure to get in the lake for a tune-up swim and to test out the wetsuits and water temperature. Good luck and have fun on Sunday!

The rest of the workouts until swimming resumes on Sept. 8 are all on your own- there is no structure. If you feel like swimming, just do some easy stuff with swim, kick and pull sets. You need a week or two of unstructured workouts, and it is encouraged to even take next week off prior to starting back up on Sept. 8. It's been a long year and you need a well-deserved break!

Any questions- post a comment or email us.

Monday/Tuesday (Aug. 24-25) *Ironman taper week

Ironman athletes: 1500-2000 on your own, include a set of 6-8 x 50 fast pace

Others:
W.U.
5 x 100
1. swim 2. pull 3. kick 4. drill - choice 5. IM

Fins:
4 x 200 on :30R
odd: 50 fly kick/50 choice swim (alternate strokes)
even: 50 back kick/50 free swim

M.S.
4 x 300 on :30R
#1: 100 fast, 200 steady
#2: 100 steady, 100 fast, 100 ez
#3: 200 fast, 100 ez
#4: 300 fast

100 ez
(Total: 2600m)

Wed. Aug. 19/Thurs. Aug. 20 (some are tapering for Kelowna)

W.U.
300 swim
200 pull
100 kick

Kelowna/Miquelon athletes:
4 x 50 build on 1:00/1:10/1:15

4 x 100 descend 1-4 on 2:00/2:15
4 x 100 @ race pace on 2:00/2:15

100-200 ez

Others:
drill/kick set:
8 x 75 on :15R
odd: 50 FTD/25 swim
even: 50 no board kick/25 swim

M.S.
3 x {4 x 100 descend 1-4 on 1:50/2:00/2:15
**Try and descend each set as well (i.e. 2nd set of 4 is faster than the previous set)

Cooldown: 200 ez choice

Monday/Tuesday August 17th...

WU:
4x100m
swim, kick, pull, swim

Drill Set:
4x150m :20 sec
50 one arm, 50 swim, 25 6kick layout, 25swim

Main Set:
10x50m- as every third one fast :10 sec rest
1min rest
8x50m- every second one fast: 15 sec
1min rest
6x50m- every one fast :20 sec rest

C/D; 200 pull, 100 swim

Fri/Sat. Aug. 14-15

W.U.
300 swim
200 pull
100 kick
2 x 50 fist
4 x 25 DPS

M.S.
300 swim - strong on :30R
4 x 25 fly on :15R
300 pull - paddles on :30R
4 x 25 back on :15R
300 swim - strong on :30R
4 x 25 breast on :10R

4 x 100 ez cooldown (include some easy kick) Total: 2400m

**Ironman athletes:
add the following set to the end of this workout:
2 x 1000 broken
as: 4 x 25 drill choice on :10R
4 x 50 kick on :15R
4 x 75 ez pull on :20R
4 x 100 swim descend 1-4 on :30R

200 ez (Total 4600m)

Wed/Thurs. Aug. 12/13

W.U.
300 swim
200 pull
100 drill - choice

K.Set (no board)
3 x 150 on :20R
as: 25 R side, 25 L side
50 swim
50 back kick

M.S.
2 x 700 broken
as: 4 x 25 drill (6k layout/armpit touch) on :10R
6 x 50 ez pull on :15R
300 swim - long and easy on :30R

150 ez
(2600m)

Mon/Tues Aug. 10/11

W.U.
400 SKPS
4 x 25 build to fast

M.S.
2 x 1000 broken
#1: 100 Fast on :20R
200 (-) split on :30R
300 pull on :30R
400 Fast on :30R

#2: 400 pull on :30R
300 Fast on :30R
200 (-) split on :30R
100 Fast

200 ez
(2600m)

Wed/Thurs and Fri/Sat workouts

Apologies for not posting this yesterday, both lisa and i forgot... from now on we;ll post three workouts at the start of every week so this does not happen again.

For the month we are doing one distance set, one fast/speed set and one recovery/drill set, if you are not racing or just want to maintain fitness then try doing half the main set for the distance workout if you feel it's too much, or bring your effort level down to 80-90 percent on the fast intervals...

Wed/Thurs
WU:
5x100
swim, pull, kick, swim, pull

stroke set:
30sec between sets

4x75 :15 sec
25back kick/25back stroke/25swim
4x75 :15 sec
506kick layout/25 swim
4x75 :15sec
descend 1-4
4x75 :15 sec
pull

main set:
3x200m :30sec
1. 1006kick layout/100swim
2. 200 neg split
3. 200pull

cooldown:
200m choice


Friday/Saturday:

WU:
300swim
100kick
200pull
4x75- 25fast/25DPS/25fast

Main Set:
-descend your pace as the intervals get shorter
-if you are doing ironman this is a good set to go through twice, pull the second set if you have too...

500m :1min
400m :45sec
300m :30sec
200m :20sec
100m

C/D:
2x50back/50free

Mon. Aug. 3/Tues. Aug. 4

W.U.
500 SPKDS

K.Set
3 x 150 on :15R
odd: 50 swim/100 kick
even: 100 swim/50 kick

M.S.
10 x 100 on 1:45/2:00/2:15
2 @ start speed, 8 @ mid race pace

5 x 100 on 1:45/2:00/2:15
2 @ start speed, 3 @ mid race pace

150 ez
(2600m)