THRESH­OLD 100S

220 Triathlon Magazine - - PREP FOR IRONMAN -

Aim? To swim mul­ti­ple 100m ef­forts at a va­ri­ety of paces and en­cour­age a faster Iron­man race pace. Lo­ca­tion Pool Kit Swim aids, flu­ids, sportswatch Dis­tance 4km Warm-up 300m to in­clude va­ri­ety of strokes

Main set 12 x [100m @ 5secs faster per 100m than IM race pace; 15secs RI (rest in­ter­val)] 12 x [100m + pull buoy @ IM race pace; 10secs RI] 12 x [100m @ 5secs faster per 100m than IM race pace – 15secs RI] Cool-down 100m to in­clude va­ri­ety of strokes Adapt for be­gin­ners Re­duce down to 10 x 100m in each set. Adapt for ex­pe­ri­enced ath­letes 14 x [100m @ 5secs faster; 8 x 100m + pull buoy @ IM race pace; 14 x 100m @ 5secs faster].

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