Professional Swim Workouts by Professional Swim Coaches
Jun 17, 2016 – Podium Swimming – Threshold / Anaerobic for Open Water Group

Jun 17, 2016 – Podium Swimming – Threshold / Anaerobic for Open Water Group

This is one of my favorite workouts – a great threshold or high aerobic session that was inspired by the Resident USA Triathlon Team swimming coach.

We’ve adapted it for our Open Water swimmers by adding some additional yardage and making the send-offs a little tighter at the end of the main set. It’s all about lactic acid tolerance as the main set gets on. The send-offs listed are from a base 100 of 1:15 in LCM. Adjust accordingly. But you’re looking for no more than :10 rest on the last set of 200’s.

This is our morning session for the day – with a longer, more aerobic set is scheduled for the afternoon.

Workout AM

Warm-up:
800 choice

4 rounds:
50 kick max @ 1:00
50 swim (25 max) @ 1:00
100 easy @ 1:45

Main sets:
500 Tempo @ 1:00 rest
5 x 100 @ 1:50
400 Tempo @ :45 rest
4 x 100 @ 1:35
300 Tempo @ :30 rest
3 x 100 @ 1:30
200 HARD @ :30 rest
2 x 100 @ 1:25 – 1:30

Cool down:
300-400 easy

Workout Total: 4800

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


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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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