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Five Phases of Swim Training...

Saturday, 02 August 2014 00:10

Professional triathlete and swim coach Sara McLarty explains why it’s important to vary your training throughout the year.

By Sara McLarty (triathlon.competitor.com)

Are your swim splits always the same? Perhaps it’s because your swim training is always the same. Swim practice should change multiple times during the year. There are five phases of swim training: endurance, strength, speed, taper and recovery. For the best results on race day, spend some time focusing on each phase.

How much time is a question that can only be answered on an individual basis and must also consider the triathlete’s ability level and the competition’s distance. A year-round..

athlete will spend two to three months in a phase while a first-timer might only spend a few days. Sprint athletes emphasize the speed phase while iron-distance athletes spend more time on endurance.

The Phases
A typical triathlete, with “A” races in early June and September, will be used for the following examples. The interval times used in the example assume an athlete whose normal 100-yard pace is roughly 1:40. Adjust the times as appropriate to fit your pace. READ MORE