Here is a race week swim - (1 week out or the Monday before a Sunday race):
This would be your last real hard swim 1 week out from an A race on Sunday. This workout hits all the key components as you're tapering. A good warm-up with technique work; a fast pre-main set with fast 25s; fast 50s to work on get out speed on race day and 100s done quickly at race pace.
Modify as needed for athlete's yardage needs
2-3x(200 free + 100 drill) * moderate descend on the 200's as you get warmed up; * drill as 25 rt arm/25 left arm/25 fists/25 catch up
12-16x25 as 3 FAST/1 easy on :30 or :40; 1-8 swim, 9+ swim w/ fins
200 aerobic swim or pull w/o paddles
9-12x50 as 2 FAST/1 easy on interval with at least 20 SR150 aerobic swim
4-6x100 as odd race pace/even aerobic on interval w/ 20-30 SR100 aerobic swim or pull
200 as 25 FAST/25 easy
D3 Coach Susan Williams has led many athletes to Race Day PRs
Coach Mike Ricci is the Founder and Head Coach for D3 Multisport. His coaching style is ‘process-focused’ vs. ‘results-focused.’ When working with an athlete, their understanding of how and why they are improving is always going to take precedence over any race result. Yes, there is an end goal, but in over 2 decades of coaching, experience has shown him that if you do the right work, and for the right reasons, the results will follow.
Coach Mike is a USAT Level III Elite Certified Coach, Ironman University Certified Coach, and Training Peaks Level II Certified Coach. He was honored as the USAT Coach of the Year.
