TYR Tuesday Workout #3

Posted on September 30, 2014 by Christopher Vassiliades

Today’s Tuesday swim is a mid/distance workout with a quick technique refocus. I like to use this format to get in some distance, but also take a few minutes to remember our good technique. The workout has a bit longer warmup as well which can help sneak some total yards in. Check it out and let me know if you have any questions.

Warm up

200 swim, 200 kick, 200 pull, 200 swim

8*75 R:20 kick, drill, swim by 25

10*50 R:15 build 1-4, 5-8 and hold 9,10 fast

Main Set

2*400 R:1min at about 80% of race pace

6*50 R:30 drill/swim by 25 (use this to refocus good technique)

3*400 R:1min descend 1-3 from 85% to race pace (so 1 is 85%, 2 is 95%, and 3 is 100%)

Warm down

4*75 R:30 kick, drill, swim by 25

200 easy easy flop

 

*Please consult with your physician before starting any type of exercise or training program. 

 

Posted in Swim Workouts, Training, Triathlon, TYR Sport

TYR TUESDAY WORKOUTS

Posted on September 23, 2014 by Christopher Vassiliades

This week’s Tuesday TYR workout is a race pace workout designed to help us find our race rhythm. The majority of triathlons start with the same feverish mass chaos, which eventually turns into a steady rhythm. This set is designed to help get our bodies used to the physical toll of the start of a triathlon. The set as it’s written is designed for our Olympic of Half distance triathletes, but is easily edited for our sprinters or Full distance racers. To edit the set for sprinters change the number of 100’s to 6 and for full distance athletes change the number of 100’s to 20. As the set is written it is 3500 yards.

Warm up

100 swim, 100 kick, 100 drill, 100 swim

4*75 kick, drill, swim by 25 Rest: 30s

10*50 build 1-4, 5- 8, 9 & 10 are fast Rest(R:)30s

Main Set

8*25 as fast as you can go R:10s

14*100 holding race pace goal R:20s

4*50 at 90% to imitate that feel you get when you see the swim finish R:10s

Warm down

4*75 kick, drill, swim by 25 R:45s

200 easy

 

*Please consult with your physician before starting any type of exercise or training program. 

 

Posted in Swim Workouts, Training, TYR Sport

World Champion Julie Dibens at Element Multisport Next Week

Posted on April 20, 2012 by Christopher Vassiliades

Meet World Champion Triathlete Julie Dibens 

at Element Multisport in Chicago on Thursday, April 26th at 6:00pm. 

Over the last three season Dibens has collected 14 First Place finishes including:

  • 2011 Ironman Coeur d’Alene 
  • 2011 & 2010 Abu Dhabi International Triathlon 
  • 2010 Wildflower Triathlon
  • 2010 Rev3 Knoxville
  • 2009 Xterra World Championship
  • 2009 Ironman 70.3 World Championship.

Don’t miss your opportunity to hear Julie speak. She'll discuss racing, her plans for the future and why the TYR Hurricane Freak of Nature wetsuit is the best Triathlon Wetsuit, an engineering masterpiece and a must have peice of equipment.

We look forward to seeing you! 

 



Posted in Free Clinic, Julie Dibens, Triathlon, TYR Hurricane Freak of Nautre, TYR Sport

 

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