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Sunday, February 28, 2016
Be Race Ready - Framing Cycles And Swim Workout Design
Gerry Rodrigues in his second Be Race Ready podcast (see here) talks about framing a cycle of swim workouts, foundational swims, and how to construct a swim session with host Jim Lubinski.
Under Coach Rodrigues' guidance, a one-year period for competitive triathletes can be divided into 5 different segments:
Segment 1: Recovery Phase - rejuvication, technical program to lay foundation
Segment 2: Foundational (Base/Endurance) Phase - training load
Segment 3: Sharpening Period - ready to swim fast, with good endurance
Segment 4: Skill Acquisition Phase - 6 weeks of getting ready for open water swimming
Segment 5: Race Ready Phase - 4-5 months of racing
The details of this Be Race Ready podcast can be heard here for free. Coach Rodrigues talks about the common 7-day training cycle as well as providing a number of detailed workouts and the optimal framing of specific pool swimming workouts (i.e., 10-15 minute warm-up + 10-15 minute technical drills + 30-minute main set).
For example, one of Coach Rodrigues' key foundational workouts during a 7-day cycle ("cannot-miss workout") for amateur and professional triathletes is the following (assuming the athlete's half-Ironman effort pace is 1:10 per 100 yards):
Round 1: 100@1:40 easy + 1x100@1:20 half-Ironman pace + 100@1:40 easy + 100@1:20 fast
Round 2: 100@1:40 easy + 1x200@2:40 half-Ironman pace + 100@1:40 easy + 100@1:20 fast
Round 3: 100@1:40 easy + 1x300@4:00 half-Ironman pace + 100@1:40 easy + 100@1:20 fast
Round 4: 100@1:40 easy + 1x400@5:20 half-Ironman pace + 100@1:40 easy + 100@1:20 fast
Round 5: 100@1:40 easy + 1x500@6:40 half-Ironman pace + 100@1:40 easy + 100@1:20 fast
Round 6: 100@1:40 easy + 1x600@8:00 half-Ironman pace + 100@1:40 easy + 100@1:20 fast
"This workout breakdown [posted above] is for an hour session," explains Coach Rodrigues. "Most open water swimmers and triathletes should be doing longer workouts; the main set would then stretch to the remaining time post warm-up. All the TOWER 26 main sets during this phase are 60+ minutes long. Last Thursday it was a 4.8 km main set for example."
To ask questions that will be answered during the podcast, follow @Tower_26 on Twitter and be a part of the TOWER 26 mailing list by signing up at www.tower26.com.
Additional Tower 26 articles here:
* TOWER 26 Be Race Ready Podcast Goes Live
* Be Race Ready Podcast On Tautness, Alignment, Propulsion
* Guardians Of The Sea, From Tower 26 And Beyond
* Tower 26 website
* The Open Water Grave By Gerry Rodrigues
* Alignment And Structural Presence In The Open Water
* Tri To Improve In The Pool And Open Water
* Tower 26's Gerry Rodrigues On Gripping And Ripping
* DPS And EVF In OWS
Copyright © 2016 by World Open Water Swimming Association
A Thank You Gift from WOWSA
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Open Water Swimming Magazine
Open Water Swimming MagazineThe Open Water Swimming Magazine is the monthly magazine entirely focused on open water swimming heroes and heroines of every age, ability, and background. Published by the World Open Water Swimming Association, the Open Water Swimming Magazine is a free benefit to WOWSA members.
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The Other Shore
The Other Shore follows world record holder and legendary swimmer Diana Nyad as she comes out of a thirty-year retirement to re-attempt an elusive dream: swimming 103 miles non-stop from Cuba to Florida without the use of a shark cage. Her past and present collide in her obsession with a feat that nobody has ever accomplished. At the edge of The Devil’s Triangle, tropical storms, sharks, venomous jellyfish, and one of the strongest ocean currents in the world, all prove to be life-threatening realities. Timothy Wheeler’s documentary brings Diana Nyad’s extraordinary adventure to life as Diana sets out to prove that will and determination are all you need to make the unimaginable possible.
2014 Open Water Swimming Almanac
An Almanac for Open Water SwimmingAn almanac is essentially a body of knowledge which is so complete that it enables people in different fields to make predictions about the future of their respective industries.
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