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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