What a shame that just as D.C. weather gets really nice, I’m stuck swimming in a climate-controlled indoor pool rather than running outside, huh?
I am ducking, to get out of the way of the things all you runners are throwing in my direction right now.
Obviously, it’s 9,000 degrees in D.C., and I am loving the crap out of the fact that I have a good reason to eschew all workouts that don’t involve immersing myself in a body (or pool) of water. And now that I’ve looked at a calendar for the weeks leading up to the Luray Triathlon, which I’ll compete in as part of the Killer Honey Badgers triathlon relay team, I’ve been able to fine-tune my training plan.
Basically, I’m counting on my training for and finish of the Great Chesapeake Bay Swim on June 12 as my base here. I took a few weeks to cross-train and rest my shoulders after swimming the Bay, and am hoping the swim gods look kindly upon that rest period, followed by about a month of tune-up training. I’ve got three weekends and two weeks of training left (third week is taper week)—that should be enough to wake up my arms and remind them of all that swimming I did in May and June, right?
As previously discussed, my training will consist of three 3,000-meter swims per week, with more sprints than usual built in. My go-to sets will be:
- 1,500-meter time trial
- 3X 300 free, first six strokes of every 50 sprint
- 1,800-meter pyramid set on :15 rest: 1×50 > 1×100 > 1×150 > 1×200 > 1×250 > 1×300 > 1×250 > 1×200 > 1×150 > 1×100 > 1×50
- 4×25 sprint freestyle on :45, then 4×25 no-breath freestyle
Have you trained for the swim portion of an international-distance triathlon—or any other 1,500-meter event in calm water? If so, I’d be much indebted if you’d share your favorite speedy sets—I resist sprint/interval sets with all my heart and soul, and could really use some ideas on how to make them more fun.