Workout Wednesday: Race Simulation!
Happy Workout Wednesday! This week is all about race simulation for all you triathletes and open water swimmers with championship races coming up! This workout is perfect for the open water or the pool. I personally enjoy the open water more for this. Think of the main set as a mini race. Take it out fast, then settle in to your goal race effort. Then you get a small break so that you can hit the last few minutes in a sprint! I hope you enjoy this workout. As always please share with your friends and leave your thoughts in the comments! Don’t forget to have fun!
Warm Up
1 x 10 minutes of your race day warm up routine. Do whatever you plan to do on race day!
Main Set
2x: No rest between rounds
1x15 min @ 1:00 rest The First 2 minutes are at 90% of max effort then settle in to 80% of max effort.
1x 5 min @ 1:00 rest Start at 85% of max effort and build to 95% of max effort for the last 2 minutes.
1x 2 min @ :30 rest active recovery. Once the :30 rest is over go right into the next round.
Cool Down
5-10 minutes of easy swimming focusing on technique and feeling good.