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Old 01-05-2011
CoachSuzanne CoachSuzanne is offline
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CoachSuzanne
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Also I love the distinct purpose in each of your 3 sets, from the inverse pyramid matrix, to the broken 1500, to the short efforts.

I've also been finishing (sometimes starting) practices with 25 yd sprint efforts..with the focus on stictly on speed, but on fast turnover, while maintaining a smooth and sharp entry into the water (noodling/spearing/silk shirt focus).

One could do them "tabata" style with just 10 seconds rest inbetween (if going all out, not sure if your pace is all out). Or at the other end of the spectrum, 25-50 sprints with 4 minutes of rest inbetween is a protocol that Master's University showed increased aerobic endurance & speed as well as anaerobic capacity in cyclists who followed the protocol vs. endurance based riding.
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Suzanne Atkinson, MD
Level 3 USAT Coach
USA Paralympic Triathlon Coach
Coach of 5 time USA Triathlon Triathlete of the Year, Kirsten Sass
Steel City Endurance, LTD
Fresh Freestyle

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