Going the distance - Olympic swim training with Australian Zone3 athlete Dan Wilson

This speed-based set works on your initial speed over the first 200m of a triathlon swim. It’s vitally important to get out to a good start, and get out in clean water or on the feet of the good swimmers. You can also play around with the time cycles to get what you want, tighten up the time cycles to get more of an aerobic workout, or give yourself a bit more rest to really work on the speed component.

Warm up

600m every 4th 50m Backstroke

6 x 150m: 2 on 2:10, 2 on 2:00, 2 on 1:55

6 x 50m: Alternate 15/20m explode on 60

200m easy ready for main set

Main set:

40 x 50m as:

          16 x 50m every 4th max effort on 45 sec

          12 x 50m every 3rd max effort on 50 sec

          8 x 50m every 2nd max effort on 55 sec

          4 x 50m all max effort on 60 sec

Pull Set:

4 x 200m on 2:30, lift tempo for 15m off walls

200m warm down

5km Total

Be sure to follow Dan on twitter to keep up with his progress throughout the season!