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  • Jarrod Evans

Improve your race day swim speed

Updated: Oct 3, 2023

USA Triathlon Running

What’s the session?

This session is designed to be used once per week, for the final 3weeks leading in to an ‘A’ race. It is a pacing + speed session done over 50m with ascending recoveries but harder work ratio’s. If executed properly you will not leave this session feeling good. The “Main set” is as follow’s;

6 x 5 x 50m Free as; 6 x 50m@ Target Race Pace on 50 1xMax on 60 / 4 x 50m@Target Race Pace on 60 2xMax on 70 / 3 x 50m@ Target Race Pace on 70 3xMax on 80 / 2 x 50m@ Target Race Pace on 80 4xMax on 90 / 1 x 50m@ Target Race Pace on 90 5 x Max on 2mins (No Aids)

Who is this session most appropriate for?

Any level of athlete looking to sharpen there speed leading into a race, up to 70.3 distance. The time cycles can be varied to suit your level. It can also be converted to yards.

When could I use it and how could I apply it?

A session like this could be implemented on a speed day once per week. Depending on the race focus or time of the season it can also be used with aids (band-pull-paddles) to make it more of a strength or power focus. Given the intensity of the session it is highly recommended that a long and building warm up be completed as well as a good cool down.

What’s the progression leading into it and on from it?

There are quite a few variations leading up to this set and it can also be tapered down in terms of the number of repetitions leading into a race. As an example, the above set might be used 3weeks out, dropping away to 5 x 5 x 50m two weeks out and 4 x 5 x 50m in race week. It can also be build up exactly the same way. Disclaimer

Athlete choosing to utilize these sessions, do so at their own risk. You agree to assume the risks of such training, and further agree to hold harmless Jarrod Evans & Triathlon Gold from any and all claims, suits, losses, and/or related causes of actions and damages, including, but not limited to, such claims that may result from my injury or death, accidental or otherwise, during or arising in any way from copying and or implementing these session suggestions. These session concepts have either been created from scratch by Jarrod Evans and or adapted from existing workouts from other athletes and coaches over the last 25years.

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