First Leg

According to the FV3 Triathlon Answers Committee (FV3TAC), the swim should be the easiest part of the race; participants swim knowing that 2/3 of the race is to follow. For those whose swim could use some help we offer the following:

2008 FV3 Triathlon Swim:
30 laps of the Green Valley Pool... 2,250 feet... 750 yards... .43 Miles

The following training routine will get you to a mile swim. Being able to swim a mile will make the FV3 Triathlon swim a nice smooth leg...

ZERO to 1650 in Six Weeks
Young or old, fit or not, six weeks seems to be the most common length of time it takes to be able to swim a mile without stopping for breath. It requires three times per week and the willingness to be somewhat uncomfortable while stretching your aerobic capability. Like a scar forms in response to a wound, as a muscle enlarges to meet new demands, so does our ability to absorb oxygen. If we methodically increase our need, our body kindly responds. The amount of discomfort should be small, but it is necessary to pant a bit at the end of each effort and only partially recover before beginning another. The number of breaths taken before continuing I guarantee will not seem enough. I also promise you'll be surprised that you are able to continue much more easily than you imagined. The feeling of not having adequate rest is necessary to improve.

WEEK one (Three Days):
100 yards...rest for 12 breaths...do 4 times
50 yards...rest for 8 breaths...do 4 times
25 yards...rest for 4 breaths...do 4 times
total: 700 yards

WEEK two:
200 yards...rest for 12 breaths... do 1 time
100 yards...rest for 10 breaths...do 4 times
50 yards...rest for 6 breaths...do 4 times
25 yards...rest for 4 breaths...do 4 times
total: 900 yards

WEEK three:
400 yards...rest for 12 breaths...do 1 time
100 yards...rest for 8 breaths...do 4 times
50 yards...rest for 4 breaths...do 6 times
25 yards...rest for 4 breaths...do 4 times
total: 1250 yards

WEEK four:
600 yards...rest for 10 breaths...do 1 time
300 yards...rest for 8 breaths...do 1 time
100 yards...rest for 6 breaths...do 4 times
50 yards...rest for 4 breaths...do 4 times
total: 1500 yards

WEEK five:
1000 yards...rest for 8 breaths...do 1 time
100 yards...rest for 4 breaths...do 4 times
50 yards...rest for 4 breaths...do 4 times
total: 1600 yards

WEEK six (days 1 and 2):
1200 yards...rest for 6 breaths...do 1 time
200 yards...rest for 4 breaths...do 1 time
100 yards...rest for 4 breaths...do 1 time
50 yards...rest for 4 breaths...do 3 times

(day 3)
1650 yards straight...do 1 time
total: 1650 yards!