This workout was in place for both my club distance swimmers, as well as my Open Water swimmers. Great high aerobic, threshold, work.
I love broken 400’s, and in this case 800’s. Really pushing the effort and intensity. I find it helps immensely with closing speed in the longer distances (both LCM and Open Water). Descending these 200’s in the main set, on very little rest, really tests the lactic acid tolerance.
It’s a tough, tough, set when done correctly. You can’t go easy on the first 200. You have to start hard, and finish harder.
800 choice (do some drills, kick, pull)
8 x 50 kick @ 1:20
6 x 100 @ 1:45 – 1-3 easy, 4-6 descend
3 x 800 Done as 4 x 200 @ :10 rest; Descend the 200’s in each 800 @ 1:00 rest
Workout Total: 4600
This workout was provided by Podium Training Systems Coach Dave Burgess.