Professional Swim Workouts by Professional Swim Coaches
Aug 20, 2014 – Podium Swim Club – OTC Special

Aug 20, 2014 – Podium Swim Club – OTC Special

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.

Warm-up:
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

Main set:
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

Cool down:
200 easy

Workout Total: 4400

This free workout was provided by Podium Training Systems Coach Dave Burgess.


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About Dave Burgess

Coach Burgess is certified as USA Triathlon Level 2 and ASCA Level 3. Dave is also a US Masters Swimming Level 3 certified Coach. [Read Bio]

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