TYR Swim Set of the Week – July 25, 2013

by Haley on July 25, 2013

Last weekend’s swim at Ironman 70.3 Racine was NUTS! Lake Michigan was churning like a washing machine and I was a little more excited than usual to get out of the water!

racine_swim

How do I prep for choppy swim conditions when the nearest beach is several hours away?

In college at the University of Georgia, my coach, Jack Bauerle, had a favorite set he called “Jump-Outs.” We were lucky to have starting blocks at both ends of our 50 meter pool, and jump-outs were ALL OUT sprint 50s with dives at both ends. No matter how few 50s we did, the set was always a KILLER!

Post-college I’ve done a modified “Jump-Out” style workout at Dynamo. I think swimming fast immediately after getting out of the pool provides the same kind of disorientation as choppy water conditions. Plus it keeps your heart rate high!

Try out the set below. Hopefully it gives you a little extra confidence going into your next rough water swim!

Screen Shot 2013-07-25 at 7.59.29 AM

 

{ 4 comments… read them below or add one }

Victoria July 25, 2013 at 2:09 pm

Oh man, having to climb out during big sprint sets is THE WORST.

No, wait, THE WORST is when you have to do push ups after you get out. Oof.

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Reuben July 29, 2013 at 1:49 am

I love that your excel tables use the same color scheme and style as your audit workpapers!! Working off your workpapers now using the same colors.

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Haley July 29, 2013 at 11:42 am

My nerdiness revealed!! Who knew my excel skills would come in handy as a pro triathlete?! Hope you’re enjoying my workpapers! Look out for bombs and skulls!!

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Reuben July 30, 2013 at 12:40 am

Haha – yes we came across the symbols. My favorite one was the plane!! I also liked the swimmer…when I saw the swimmer I was like “this is very Haley.” Haha.

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