As our base-building cycle has come to an end, we’re starting to introduce some speed / lactate sets.
The key in the main set is to ensure at least a 1:2 work-rest ratio. This allows for ‘almost’ full recovery and the ability of the athletes to maintain maximal effort.
As I’ve said before, just like runners go to the track and do 200’s, 400’s, & 800’s to work on speed and speed endurance, the same needs to be done in the pool. Shorter efforts, at maximal effort and intensity, are critical to a swimmers programming.
However, maximum efforts still require good form and mechanics. If an athlete can’t maintain form during the main set, they should slow down the pace until they can. Form and mechanics do differ slightly under load and intensity, so as a coach you should be diligent in the monitoring of strokes and ensure the athlete is maintaining proper mechanics.
Warm up:
500 Choice
9 x 50 Drill frist length (Fist, dog paddle, tarzan) on 1:00
8 x 75 Kick 1st length, build last 50 on 1:20 / 1:30
Main set (2 rounds):
4 x 25 max on :45
1 x 50 easy on 1:30
2 x 25 max on :45
1 x 50 max on 1:30
1 x 50 easy on 1:30
1 x 50 max on 1:30
2 x 25 max on :45
1 x 50 easy on 1:30
4 x 25 max on :45
Easy 50 & regroup before 2nd round
Cool down:
200 easy
Workout Total: 2850
This free workout was provided by Podium Training Systems Coach Dave Burgess.
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