31 Mar '14, 11am

Get your swimming up to race speed in less than an hour with this deck-ups workout: #swimming http…

Get your swimming up to race speed in less than an hour with this deck-ups workout: #swimming http…

Now that the 2014 triathlon season is nearly upon us, you need to get your swim training up to race speed, which is exactly what this session from Emma-Kate Lidbury promises… Equipment needed: swimsuit/trunks, hat, goggles, towel, watch/heart rate monitor, water/energy drink. How to fit it in: this is by no means an easy session. Schedule it on a day when you have no other intense bike or run workouts planned. Be prepared for your lats and triceps to ache the next day. In turn, this will yield a stronger upper body, but ensure you factor in recovery time in the days that follow. Deck-ups Warm-up 10mins steady continuous swim; 2 x (10 x 50m on 15secs rest swum as: 3 @ 80% effort, 1 @ max effort, 1 easy). Main session 5 x 200m, swim each 200m as: 75m @ 90% effort, 75m @ 80% effort, 50m @ 90% effort, but ensure you start from a dive and ‘deck up’ (get out of the pool) after e...

Full article: http://www.220triathlon.com/training/swim/sub-1hr-swim-se...

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Some top tips for swim training .... with no pool! :) @220Triathlon @TYRSport

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