I ran this set for my high performing Open Water swimmer in South America, as well as for a couple of my elite triathletes that swim with my Masters group.
Tough anaerobic set. Not too long overall, but the main set has a lot of quality as well as a good amount of meters built into it for the efforts required. As with this group, times are based off a 1:15 base 100 time (LCM). Between each round of 5 x 100’s, that easy 100 should be really easy. Some backstroke thrown in. Then regroup and send them off on the next top as is convenient.
Workout
Warm up:
400 choice
300 pull with paddles & buoy
4 x 50 kick (fins or no fins) @ 1:15
Main set:
5 x 100 @ 1:45 – 1000 pace
> Easy 100
5 x 100 @ 1:35 – 500 pace
> Easy 100
5 x 100 @ 1:30 – 200 pace
> 100 easy
5 x 100 @ 1:30 – 200 pace or better
Cool down:
300 choice
Workout Total: 3500
This workout was provided by Podium Training Systems Coach Dave Burgess.
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