Six days into our camp began with a 4500 yard swim featuring a blistering set of 16×100’s at race pace efforts and very little rest. This was Lou’s favorite workout for the week, and for good reason. His focus on swimming this season has been considerable, and he’s made some great strides in getting up to a competitive pace and holding it strong for 1500 meters, which is his distance focus in ITU racing.
Here are the details of the entire swim session:
Immediately after the swim, we had a solid breakfast, as usual, then jumped on the bikes, and rode to South Mountain Park to tackle some big climbs. We were all feeling great for this ride, and were able to put in some huge efforts up Summit Rd., to the mountain peak where the radio towers are located. Each of the three times up the climb took about 25 minutes. According to the local cyclists, there is a Category 3 and a category 5 climb within each trip up. It was absolutely a blast to hammer up this mountain, and we all set new seasonal PR’s for power output during the workout.
Warm up (all on 20 seconds rest – no more!):
500 as 200 swim, 150 kick, 150 pull
8×50 as 25 drill (choice)/25 FAST Freestyle!
16×100 progressive FAST 25’s, meaning that the 1st 25 is FAST, other 75 is @t-pace | second 100, the 25 FAST is the 2nd 25 | third 100, the 25 FAST is the 3rd 25, etc
500 pull with paddles, increase effort every 100.
4×150 progressive x 50 FAST!
6×100 kick (mix of IM kicking, moderate effort)
200 easy swim (choice)
Here’s a topography and power output file from Danielle. She turned out some pretty solid numbers!
We cruised home through downtown Phoenix (it’s always a challenge riding through traffic in big cities), then got in a quick transition run right off of the bike. Another stellar day of training was in the books, and after six solid days of smashing it, we were all feeling pretty good.