world triathlon series edmonton

Hi.

Welcome to the World Triathlon Edmonton blog. A place to share training and nutrition tips and stories about triathlon!

Is your swim training taking a back seat?

Is your swim training taking a back seat?

We asked City of Edmonton Swim Coach Lincoln Flanagan, to help prep athletes get "race ready" for ITU World Triathlon Series Edmonton in July. Here is workout you can take and make your own depending on what distance you are training for. 

Hi athletes! Race Season is here. Who's ready?

Ready or not here it is. As a swim coach I've noticed people start to get anxious, and excited. Spring draws us out for longer rides, and longer runs. Sadly swims may take a back seat. That's ok too. The swim will be what it will be, and it's best you are relaxed going into it.

Here's a workout you can do for a few weeks to help maintain the swim fitness you have, and keep you race ready:

 300-400 swim

100-200 kick, 200-400 pull

 4 x 50, build speed in the 50: take 15 seconds rest after each 50.

3 x 100 on event race pace + 15 seconds 1 min rest

100 swimming: 25 m breathing every 5 strokes, 25 head up crawl, 25 breathing every 7 strokes, 25 head up crawl.

3 x 100 on race pace + 10 seconds 1 min rest

100 swimming: 25 m breathing every 5 strokes, 25 head up crawl, 25 breathing every 7 strokes, 25 head up crawl.

3 x 100 on race pace + 5 seconds 1 min rest

100 swimming: 25 m breathing every 5 strokes, 25 head up crawl, 25 breathing every 7 strokes, 25 head up crawl.

3 x 100 on race pace 1 min rest

100 swimming: 25 m breathing every 5 strokes, 25 head up crawl, 25 breathing every 7 strokes, 25 head up crawl.

100 kick easy Cool down

If you aren't as quick as or don't have enough time for all this distance, make sure you start with the earlier times and drop the last set or two.

The breathing drills will help you get used to changing your breathing pattern while taxed. A wave or the pack may throw your air intake off. The head up crawl in the middle of the set will get the motion used to swimming fatigued allowing for better sighting.

To calculate your race pace: Take your event - Pick your goal time - Convert the total time to seconds by multiplying the minutes by 60, then add the remaining seconds - Divide that total by the distance you are swimming in 100's - Then convert that number back to a time.

Example. Ironman 3800m in 54:45

54 x 60 = 3240

3240 + 45= 3285

3285/38= 86.5

86.5-60= 1 min 26.5 seconds/100

 

 Lincoln Flanagan has been coaching swimming at the community level with the city of Edmonton since 2008. He also works with the Edmonton Triathlon Club, Aerobic Power and teaches private lessons. He was a competitive swimmer for 10 years, competing at the national level and is a Registered Massage Therapist. Feel free to contact him at LincolnFlanaganrmt@gmail.com

Lincoln Flanagan has been coaching swimming at the community level with the city of Edmonton since 2008. He also works with the Edmonton Triathlon Club, Aerobic Power and teaches private lessons. He was a competitive swimmer for 10 years, competing at the national level and is a Registered Massage Therapist. Feel free to contact him at LincolnFlanaganrmt@gmail.com

June Stafford - Age is just a number

June Stafford - Age is just a number