Swim Block break in on IM Plan
Background: I'm currently on week 13 of the Intermediate IM plan, headed toward Ironman Coeur d'Alene
I will be in Fairfax for two weeks (14 & 15) for work. Since I'll have the extra time I plan to get in extra swims at the George Mason natatorium. I am an adult onset swimmer. My open water pace hovers around 2:20/100m. My last T-pace test put me at 2:09/100m.
Assume that I can go 10-12 times to a natatorium. What swim sets should I use that will build my form and not interfere with the rest of my training.
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Comments
Chris- If you're concentrating on form, and at your T pace form is the best ROI, I would keep them to 100 yd sets. Shorter sets allows you to concentrate on long reach, strong catch and good body roll. If you start doing longer sets you start to fatigue and the first thing to go is good form. Although with only 8 weeks remaining to IMCdA, you need to build some long swim endurance. If you can swim 10-12 times over 2 weeks I would do 2 form days and then an endurance day (400-500 yd sets and short rests).
What Steve said, short drill sets so you maintain form.
Then, to these, add short, hard / fast swimming with your best form possible -- lots of 50s and 100s at a fast pace (ie, you're working hard) with the best form you can, having dialed that in with a few drill sets beforehand.