I built this set for my triathletes (a couple of my elites in particular) that need to work on maintaining their pace in the back half of the swim during their races.
They’re quite strong during the first half of longer sets, but start to fall off towards the end. The main set here was built to work on both lactate tolerance, as well as strength endurance…an interesting combination that really works the athletes hard.
250 easy swim
8 x 50 1st length drill (Fist swim, dog paddle, whatever is required for the athlete). 2nd length swim easy On 1:00 – 1:10
8 x 100 Descend 1-4, 5-8 On 1:35
3 x 800
Broken out as 4 x 200 on :10 rest
Descend the 200’s in each 800
1 minute rest after each 800
200 pull – easy – focus on form
200 swim easy
Workout Total: 4700
The warm up set send-off times can be adjusted as needed for your athletes. For the 8 x 100 – descending – I like to ensure they have at least :20 rest for the first effort. The main set can be adjusted to 3 x 600’s or 400’s depending on the athlete and their ability…they can still descend each effort by 200’s or 100’s as the case may be.
If you have athletes that need to work on maintaining pace and speed in the back half of longer swimming events or races, this is a great set to build up that speed endurance.
This free workout was provided by Podium Training Systems Coach Dave Burgess.