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
Pre-set:
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.
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