Oldie but goodie from Triathlete Magazine last October. If you're coming up on your first 70.3 distance, you'll be adding the yardage in the water like I've been. I can't believe that Oceanside is just two weeks away! Without further ado, here's Nick White's Surge Power Workout. Note, this is particularly helpful in the weeks prior to a big race; so that you can get the firing power ready to surge to the front of the pack in the swim start and avoid being boffoe'd in the face like I was 2 weeks ago!
Warm Up: 500 Yards
Drills: 400 yards as-
- 3 x 50 Catch up
- 3 x 50 kick-on-side with fins
- 100 yards sighting drill
Power-interval set: 1600 yards as-
- 8 x 200 as 1-4 pull with paddles; 5-8 swim focusing on high elbows and catch
Sprint-interval set: 900 yards
Repeat the following interval trio, TWICE:
1. 50 sprint, 50 race pace
2. 25 race pace, 50 sprint, 25 race pace
3. 50 race pace, 50 sprint
Cool-down: 150 yards
Nick White is a Pro Coach for Carmichael Training Systems, Inc. To learn more visit
trainright.com.
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