Tues. Oct. 13

W.U. 200 swim, 100 pull, 100 kick

Dr. Set:
4 x {4 x 75 on :15R
Set 1: IM
Set 2 & 4: swim - steady pace
Set 3: pull (paddles)

M.S.
300 steady on :30R
200 strong on :30R
100 fast on :20R
4 x 50 fast on 1:00/1:10/1:20

100-200 ez
(total: 2600m)

Getting back on track with posting workouts....

Tues. Sept. 29
W.U. 200 swim
200 pull
2 x 100 drill/swim

Kick set:
4 x 50 (25 breast/25 free)
4 x 50 fly
4 x 50 back
-all :10R

M.S.
200 breathe 3,5 on :30R
4 x 25 breast swim on :10R
200 pull ez on :30R
4 x 25 fly
200 breathe 3,5,3,7 on :30R
4 x 25 back

100 ez
(Total: 2200m)



Sat. Sept. 26
W.U. 200 swim, 150 pull, 100 kick, 150 swim

Stroke set:
4 x 150 on :15R
as: 50 back/50 free/50 fly

M.S.
200 pull :30R
4 x 50 as 25 breast/25 free
200 swim on :30R
2 x 100 kick - no board :15R
200 pull - ez

200 ez
(Total: 2400m)

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)