Our aim is to give you an introduction into structured sessions, so you go to train with a plan and aims for the things you do. Training with a plan is always better than training haphazardly, even if you simply jot down a few thoughts before you go out. You can find out more about planning by following this link → read more
Kicking on your side drills are very important for a triathlon swimmer, to ensure you rotate on both sides of your stroke and balance your body on the surface of the water, by pushing your chest into the water so lifting your hips. In the doggy paddle drill try to keep pushing your chest in to the water and again raise your hips o you're more streamlined.
If you have a band great, if you don't then you could get some velcro or even tie a long sock in a circle and put it around your ankles. This is a great way to force you to raise your body to the surface using your core muscles. Each 50m you will tend to find your legs start to droop, fight against this to maintain a good body position.
The main set is a series of hard and recovery swims in 100's and 200's. The hard swims should all be done above your triathlon race pace.
After a normal warm up this session progresses with single legged cycling in 1 minute segments with a 30s recovery. Remember to make the pedal revolution as smooth as possible, with no dead spots.
You then move to a hill simulation. Starting in a gearing with resistance against the pedals. Cycle for 1 minute in the saddle then get out of the saddle for another minute and get back into the saddle for a further minute after that. At the end of the second in saddle segment up your resistance - or increase your gearing by 1 gear and repeat the process. Go up 6 resistance levels or gears, always doing 1 minute in - 1 out and a further minute in the saddle and then come back down again.
Mixing paces is a great way to improve your race pace. This session starts with drills to get you using light feet and a short contact time with the ground - don't mis these elements please! After that there are 2 rounds of 1k done above race pace + 2k steady - with a 200m recovery walk / jog.
Not only does this set test your ability to run above your normal race pace but it also gets you used to making an effort and then continuing running at a controllable pace. In races this can be the difference between racing hills well or being able to catch and pass another competitor and still keep your form and speed.
In training gogles that fog up are an annoyance, in a race it can prove to be a disaster. Don't leave it to chance ...