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Short Course Yards
A high intensity session for sprinters, IM’ers and stroke specialists. Warm-up is pretty straightforward. Strong kicking in the warm-up set, a little build of intensity to prime everyone for the main sets.
In the main set, we move to the deep end – you’ll see why. And the main sets are tough. Fast swimming, with some crunches or push-ups breaking up the effort. Not a lot of rest.
Another IM focus day. The fast efforts need to be absolutely sprint efforts. Good breakouts – no dogging it!
Going threshold today. Really pushing things when fatigue is setting in and lactic acid is building up. This can’t be a continuous swim but no break between anything in the main set – continuous from top to bottom.
This workout is built around your 500 free swimmers. Although your 200 swimmers can benefit here as well. Solid aerobic work in the first 80% of the workout.
A set for your distance team to work on pacing and keeping that pace at the end of their race.
Another session for the sprinters and IM team members. Focus is on speed, breakouts during hard / sprint efforts. The warm-up sets the table for the main part.
In the main sets, the 75’s are structured so the last 75 yields around :10 rest. Starting easy, ending each round strong.
Another distance session. Solid aerobic endurance work here. Adjust accordingly so athletes are getting approximately :30 rest after each longer effort.
A high aerobic, to anaerobic set for distance and mid-distance free swimmers. We used base 100 time for most of the longer efforts. Adjust send-offs as needed to ensure the energy system used stays high aerobic.