PDX Tri - March Swim Wednesdays

From March 17

Warm-up:

300 swim, 200 (100 kick / 100 drill), 100 swim

6x50 descending 1-3, 4-6 R5-10

Main set:
6x300 broken as follows:
4x75 descending 1-4 R5
3x100, 1 & 3 easy, 2 at pace R10

300, race pace
Repeat

Cool down:
4x50

Total yardage:
2900 yards

2000 yards (Main set as 3x300)

PDX Tri - March Swim Wednesdays

From March 10

Warm-up:

400 swim

4x150 – 100 swim / 50 kick

Main set:
1,500 ladder set (500,400,300,200,100 as follows):
4x125 swim – work reps 2 & 3
400 swim – work middle 200
4x75 swim – work reps 2 & 3
200 swim – work middle 100
4x25 swim – work reps 2 & 3

Cool down:
50 easy
4x100 breath control (3,5,7,9 by 25’s)
50 easy

Total yardage:
3000 yards

PDX Tri - March Swim Wednesdays

From March 3

Warm-up:

4x150 - 100 swim / 50 drill
6x75 - 2 swim, 2 kick (descending), 2 swim

Main set:
100 work on technique
100 fast
75 work on technique
100 fast
50 work on technique
100 fast
25 slow

Cool down:

3x50 warm down

Total yardage:
1750 yards

2400 yards (Main set x2)