Last week I had a guest athlete swimming with my club. He was heading to FINA Masters Worlds in Montreal, so to help prep him with some final quality work, we had everyone get involved. It was an opportunity to work on speed, stroke-work, and form. Race prep, without too much fatigue was on the agenda.
Course: SCY
Short Course Yards
T2 Aquatics – Big Warm-up Aerobic Day
This workout is one of my favorites. A bit of history on it: I had a training group one year that was able to practice 90 minutes per day. We had no more time than that!
Jul 26, 2014 – Podium Swim Club – Anaerobic Threshold
We wanted to work on anaerobic threshold a bit more - really focusing on lactic acid tolerance. The main set is built into two rounds with short rest intervals, but shrinking those intervals in the 2nd round. This is a high quality set, with a good amount of volume. Send-offs are based on the base 100 times of the athletes . . .
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Jul 15, 2014 – Podium Swim Club – Speed & VO2max
This set was prescribe earlier this week and is purely speed focused. Not speed endurance, or threshold, but VO2max efforts.
T2 Aquatics – Breaststroke Stroke Count Active Rest
We have spent a good amount of time on Breaststroke Swimming at certain stroke rates (counts).
One of our sets we’ve done leading into this one is 10×100 (2) at 6 strokes per length (some athletes take more strokes depending on their racing stroke rate).
Cooper City Cyclones – Favorite Sprint Workout
This is one of our Senior Groups favorite lactate tolerance / sprint workouts. The intervals in this workout are stretched a little to allow a sort of “Active Recovery” and to push to muscle fatigue by swimming the main set as a sprint set followed by a short drill set while (hopefully) the muscles are fatigued to near lactate peak.
Jul 2, 2014 – Podium Swim Club – Threshold / Race-Specific Speed Enurance
I built this set for my triathletes (a couple of my elites in particular) that need to work on maintaining their pace in the back half of the swim during their races.
Jun 19, 2014 – Podium Swim Club – Threshold Work
The workout that was prescribed for my elite triathletes on this day was designed to be anaerobic in nature . . .
Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.
May 14, 2014 – T2 Aquatics
We brought our top 11-14 year olds in last Wednesday for a “FLAGS” team workout. All members of the practice group were Florida Age Group Championships (FLAGS) qualifiers.
May 1, 2014 – The College of William and Mary
This is a short power workout that we did this past Thursday. The emphasis was on engaging the core while also mixing in power elements. We were heavy on the legs today.