Professional Swim Workouts by Professional Swim Coaches
Jun 14, 2016 – Podium Swimming – Open Water – Threshold Work

Jun 14, 2016 – Podium Swimming – Open Water – Threshold Work

Todays workout is simple in nature – working on the anaerobic system and developing a higher level of lactic acid tolerance.

I’m a big fan of broken 500’s at 95% effort to accomplish this. They seem easy at first, but the middle section (from 75 to 75) is really tough. By round 3, it’s pretty difficult to maintain effort. There’s just not enough recovery to clear the lactic acid by that point and let the athlete feel fresh.


400 choice
300 pull

8 x 50 @ 1:00 kick Hard effort
6 x 100 @ 1:45, descend 1-3, 4-6

Main set:
3 (4?) x 500 done as 25-25-50 — 25-75-50 — 50-75-25 — 50-25-25
> 95+ % effort. :10 between each effort
> 1 min (90 secs if necessary) after each 500

300 pull with paddles and snorkel – focus on form.

Cool down:
400 easy choice

Workout Total: 3900-4400

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

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About Nico Messer

Nico is currently not involved with a team. This past season he has been the Coach for the Swiss Swimming Army National Team. [Read Bio]

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