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As we get deeper into triathlon season, it’s important to get your race week swim prep dialed in. The workouts below will help you do just that – giving you just enough speed work to help sharpen you up and leave you feeling fit, fresh, and ready to hit the start line. There’s no need to hit a lot of mileage in race week – focusing on some shorter bursts of intensity is the best way to lead into race day. You can do these shakeout sets at any point during race week.
Iron-distance race-week swim set
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 race-week swim set
5 minutes easy warm-up swim
6 x 50 with: 10 rest (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 race-week swim set
5 minutes easy warm-up swim
6 x 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