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.
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.
