You can never be too fast.
Even the longest open water swim legs require SPEED.
While endurance and stamina are critical for success, you only sustain the speed you already have.
Sustaining slow is still slow!
While triathlon is an endurance sport, speed still needs to be considered.
Unfortunately, many triathletes fail to incorporate much speed work in their training, swimming at the same pace for the majority of their workouts.
To help you develop some speed, I’m going to provide you with various strategies to improve your speed.
Keep track of your times.
Awareness is everything.
Strategy #2 Descend
A great way to work in speed is through descends- whenever you’re performing multiple repetitions of the same activity within a set, descends can work really well.
6x200 Descend 1-6 or 1-3/4-6
You can perform a single descend where you only get faster- for instance, you would descend 6 repetitions from 1-6.
You could perform multiple descends- for instance, you would descend 6 repetitions from 1-3 and then again from 1-6.
You can perform a steep descend where there is a dramatic change in speed as you descend or you can perform a tight descend, where all of the repetitions are close in speed.
The main idea is that you’re changing speed BY DESIGN, you’re working on getting faster as you go.
Key skills for successful racing.
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