After this triathlon season ends for me in July, I’m thinking about taking the rest of the year off of triathlon to focus on some bike goals (200 mile ride or some road races, perhaps). However, I don’t want to lose all the work I’ve put into my swim and run.
What kind of swimming and running should I aim for to help maintain that fitness while I focus on the bike? Does it even matter?
400 IMs. Lots and lots of 400 IMs.
(Seriously: swim 2x a week or so: warmup, drill/kick/pull work (extended warmup) main set that’s threshold or vo2 max, cooldown)
The trick is, when you get in the water, don’t waste time - ie don’t get in and swim easy. Swim FAST. 10 x 200 1:00 rest best average, 8 x 300 desc 1-4 last four FAST :45 rest, etc.
Run: frequency but short. Run 15-20 min a day… it’ll be like magic. Quick and easy but keeps your running legs there.