A nice speed session for our endurance guys (and middle distance swimmers). Paired with repeated threshold training, speed sessions in the pool are critical in increasing the overall pace – even for distance and Open Water swimmers.
This is a shorter set, with shorter efforts. The work – rest ratio for the speed efforts ensures a 1:2 balance of work and rest. Athletes need to be able to recover enough to maintain the effort. If not, it becomes a speed endurance set, rather than full speed work. Not a lot of meters, but good quality.
Workout #2 – Short Speed Session
Warm-up:
300 Swim
200 Kick
300 Pull with paddles. Snorkel if desired.
Pre-set / Warm-up:
4 x 100 Descend 1-4 on 1:50
4 x 50 Descend 1-4 @ :55
Main set:
6 rounds of 3 x 50 @ 1:30 as
1st 50 – 25 max, 25 cruise — 2nd 50 – 25 max, 25 cruise — 3rd 50 – ALL MAX EFFORT / SPRINT
> 1 min after 3rd round if desired
2 x (100-50) HARD effort on 100’s, Easy on 50’s @ 1:40 – 1:10
Cool down:
300 choice
Workout Total: 2900
These workouts were provided by Podium Training Systems Coach Dave Burgess.
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