We have a new team mate in our lane, just a couple years out of college and he's a world class athlete. He is an extremely fast swimmer, and is also a great runner and biker so he's going to try to qualify for his "Pro Card" as a triathlon professional this spring in Florida. Like many places in 2020, our lane space and time is very limited so I wrote up this sample workout to see how we could train together without getting run over from behind every 5th lap. There are two versions of this workout, written together but separated by a slash / . The slower interval is for mere mortals in the group, while the faster interval is meant to challenge our faster team mate. I chose to swim the faster intervals, but had to put on fins and paddles in order to stay on track.
scy : 60 minutes
- short break between sets... In this case, :90 allows you to start on the top of the clock -
28 x 25 on :40 - Choice: Blast, Breakouts, Dive, press outs, underwater, drill, stroke etc.
2/3 x [ 6 x 100 on 1:30/1:10 Challenging Interval!
200 Kick on 4:00/3:00 ]
100 Swim Down
TOTAL 2900/3700 scy