From an article written by Sara McLarty in Triathlete magazine October 2010.“Swim practice should change multiple times during the year….How much time [spend in each phase] is a question that can only be answered on an individual basis….A year-round athlete will spend two to three months in a phases while a first-timer might spend a few days. Sprint athletes emphasize the speed phase while iron-distance athletes spend more time on the endurance phase”
The Endurance Phase
This usually starts during the winter holidays, which for me is next week. The focus is on building (or rebuilding) endurance. Sample workout:
600y warm-up (200/200 kick/200 drill)
9 x 200y with 30s recovery (3 fins, 3 pull, 3 swim)
100y easy
The Strength Phase
Now the intervals (and pace clock) become more challenging. Typically starts in late March, however I have a triathlon on March 3 so I’m starting earlier. Article stresses pull-equipment to improve upper body strength. Sample workout:
600y warm-up (2x200 swim/ 50 kick/ 50 drill)
6 x 50y free at 1:00 (descend 1-3, 4-6 seconds each interval)
15 x 100 free (5 at 2:00, 4 at 1:55, 3 at 1:50, 2 at 1:45 and 1 all out)
200y easy
The Speed Phase
With priority A race coming up, time to do a speed session once a week. Sample workout:
500y choice warm-up
8x75 at 2:00 (25 kick / 25 drill / 25 build)
6x50 fast (100 easy swim after each 50)
500y easy pull
The Taper Phase
The length of taper depends on race distance, but is usually 2 weeks. The idea is to reduce the amount of time spent in the pool in each session, not to reduce the total number of swim sessions. Sample workouts:
400 warm-up (if in open water)
10x50 at 1:00 (25 head-up drill/25 swim)
6x100 pull with 20s rest
8x25 at 1:00 (1 easy, 1 fast)
100 easy
The Recovery Phase
After your race, this phase is to loosen up the muscles and allow the body to regenerate itself. Sample workout:
10-minute easy swim
10x50 with 20s rest (25 kick / 25 swim)
10x100 with 20s rest (50 kick 2 50 swim)
10-minute easy pull
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