Professional Swim Workouts by Professional Swim Coaches

Jul 28, 2014 – Podium Swim Club – Speed & VO2max

This is a lunch-time workout that was done not long ago. The main set focus is on speed. Even though there’s a longer effort in there, the work – rest ratio is 1:2 at worst on the high intensity efforts (90% effort and above).

The volume in the main set isn’t big, but the quality is high. A good warm up is required for high intensity work like this.

Warm up:
200 easy
200 pull

4 x 200 on 3:45
50 kick on stomach / back – 150 swim

Main set:
3 x (50 – 100 – 150)
50 @ 90% effort on 1:30
100 @ 80% effort on 2:30
150 @ 100% effort on 4:00

Cool down:
200 easy

Workout Total: 2300

Additional Comments:
This workout takes about an hour. The send-offs in the main set are, again, designed with a good work-rest ratio. However, depending on the athlete and their base 100 time, you might need to make some slight adjustments.

The key is to ensure on the 90% and 100% efforts that they’re getting, at minimum, a 1:2 or better work-rest ratio. Especially after the 150. Adjust the times as necessary. If the athlete can’t recovery enough to maintain the high intensity and pace, then the focus of the workout shifts.

Find another Speed & VO2max workout by Coach Burgess from July 15, 2014 in our archives.

This free workout was provided by Podium Training Systems Coach Dave Burgess.

If you would like to access the downloadable PDF file, you have to become a ProSwimWorkouts member (no charge for free workouts).

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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