The main set of this workout has a couple nicknames within my club…currently it’s being called “The OTC Special”. This set is based off a session that was done by a couple of my athletes while working out with the mens triathlon team at the Olympic Training Center here in Colorado Springs.
It’s threshold in nature, but throws in some high-aerobic & endurance as well. But my favorite tool – lactic acid clearance – is ever present in the 100’s.
This set was originally written for LCM, but as my clubs home is in a SCY pool, I’ve adjusted the send-offs accordingly. The send-offs for the 100’s are base + :25, :20, :15, and :10. Usually I see my athletes work a little easier on the early sets of 100’s, and harder as the set progresses. Ideally you want them to target their base 100 time for all efforts.
200 easy, 200 kick, 200 pull
8 x 100 Descend 1-4, 5-8 (Stroke can be done on odd 100’s if desired) on 1:40
500 @ Tempo pace on :30 rest
5 x 100 on 1:30
400 @ Tempo pace on :30 rest
4 x 100 on 1:25
300 @ Tempo pace on :20 rest
3 x 100 on 1:20
200 @ Tempo pace on :15 rest
2 x 100 on 1:15
Workout Total: 4400
This free workout was provided by Podium Training Systems Coach Dave Burgess.