Quick Set: Race Week Swim Prep

With the summer behind us and ‘A’ races on the horizon, be sure to show up to the start line fresh, but sharp, by doing one of these shakeout sets a few days out from your event.

Iron-Distance

5 minutes easy warm-up swim
6 x 50 with :10 rest (build each 50 to fast)
6 x 150 with :20 rest (steady at race effort)
400 with paddles (only use buoy if wetsuit-legal race)
100 cool-down
Total: ~2,000

Half Iron-Distance

5 minutes easy warm-up swim
6x50with:10rest (build each 50 to fast)
6 x 100 with :20 rest
(descend 1-3, 4-6) 400 swim, sighting 2x each length
100 cool-down
Total: ~1,700 total

Olympic-Distance

5 minutes easy warm-up swim
6×50 with :10 rest (build each 50 to fast)
4 x 100 with :20 rest (25 fast/75 steady)
300 swim with no walls 100 cool-down
Total: ~1,400