As I look back at this past weekends race in Galveston one of the best take always I had in my pro debut was my swim, over a minute faster from last years despite the horrendous waves and was the ninth male pro out of the water.
One of the reasons for this success and indeed the success I have been having since coming on board with Tim Floyd and the Magnolia Masters Swim program is the emphasis on swim stroke technique and building efficiency. Most triathletes don't have 20 hours just to spend on swimming and therefore we need to maximize the time we do have in the pool. By building top end speed to be able to go out with the front pack and then having the stroke efficiency to hold will them once they dial back their pace we have been able to achieve great success with only 5 to 7 hours in the pool each week.
One of my favorite sets for replicating race day conditions is doing repeat 400's where the first 100 is done at 95% effort and then dialing the next 300 back to your endurance effort. This really helps train the body to be able to push a fast gear for the beginning of the race and then go straight into your endurance pace for the remainder of the set.
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