Professional Swim Workouts by Professional Swim Coaches
Aug 22, 2017 – Podium Training – Threshold Training for 70.3 World Champs

Aug 22, 2017 – Podium Training – Threshold Training for 70.3 World Champs

Continuing on our theme of long-course triathlon racing, this is a set for an athlete of mine who’s competing at 70.3 World Champs this year.

While longer sets are of course on the schedule, we wanted to do some good speed endurance / lactic acid tolerance work. The swim is so important at the 70.3 distance and the anaerobic energy system can’t be ignored. Descending 50’s. Hard efforts here. A great speed / threshold set. Send-offs based on 1:15 base 100 times (or about :35+ 50’s).

Workout

Warm-up:
400 easy swim
200 pull
200 kick

Main sets:
10 x 50 @ :55
10 x 50 @ :40
10 x 50 @ :45
10 x 50 @ :40
Take a minute after 2nd round if necessary; Harder effort for each round of 10.

10 X 50 @ :50 – Done as 25 sprint, 25 easy @ 1:00

Cool down:
300 easy; mix up some swimming / pulling

Workout Total: 3600

This 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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