Working with my 3K Open Water swimmer, we wanted to have a nice baseline test as we move forward.
We’re just under 5 months from our target race in South America, but have some pre-event meets coming up shortly in Costa Rica and Columbia. This set was built to allow our athlete to work on pacing, and ensure that we’re on the right track in regards to speed endurance and threshold training, as well as overall endurance.
After the 1K efforts we move on to a solid high aerobic session. We’re looking for no more than 1 minute rest between 1K efforts. The times here are based on a 1:15 LCM 100 base time.
300 pull with paddles and buoy
4 x 100 Descend 1-4 @ 1:40
Main / Test Set:
3 x 1,000m – time trial / race pace effort @ 13:30
400 easy swim choice
2 x 800 Faster than race pace effort @ 10:30
Workout Total: 6500
This workout was provided by Podium Training Systems Coach Dave Burgess.