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
This is quite a testing session, 2600m being covered in all. Both of the drills are aimed at improving your relaxation in the recovery phase of your stroke. During the Finger Drag (FD) make sure you keep your leading arm on the surface until your recovering arm passes your shoulder.
After that there's a Lactate Tolerance set of a double round of 6 x 25m sprints and then the main set of negative split swims, from 100m to 200m with increasing distances done hard. Negative splitting a swim is a useful tool for any swimmer, but is an especially handy tool in the armory of a longer distance swimmer.
When you cycle the terrain is always changing and wind conditions change too, which leads to the necessity to adjust your effort. You use certain parts to recover from hard efforts and it's the ability to recover swiftly and then get back to hard work that improves your race performances over time.
This session has 2 x 18 min sets varying between race pace, recovery and race pace plus efforts. Keep the pacing honest and your ability tio recover from harder efforts will begin to improve.
Steady state runs where you maintain a good pace are bread and butter runs to a triathlete. Knowing the pace you're running at is hugely important. You can either judge this by your sense of Perceived Exertion, using a Heart Rate Monitor or using a speed device, aiming to maintain a certain pace (if the terrain is even). The first two tend to be more accurate but whichever you use take your time for each 2k run - your aim is to match each run to the first time, so don't go off too fast or you will pay for that speed later on.
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 ...