As I’ve said before, there are a lot of triathletes that swim with my Masters club in Colorado Springs. A couple XTERRA athletes enjoyed a good anaerobic set.
We start out aerobic, and quickly moved to anaerobic. All times are based on a 1:15 base. No break or additional rest in there. We just roll right on to the next set of repeats. This workout takes just about an hour. A great morning session.
Workout AM
Warm-up:
400 choice
200 pull
Main set:
3 x 50 @ :50
1 x 100 @ 1:45
3 x 50 @ :50
3 x 100 @ 1:40
3 x 50 @ :50
3 x 100 @ 1:30
3 x 200 @ 2:50
3 x 50 @ :40
3 x 100 @ 1:25
Cool down:
300 easy
Workout Total: 3100
This workout was provided by Podium Training Systems Coach Dave Burgess.
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Sorry, but didn’t you mean to say “We start out anaerobic and quickly move to aerobic”?
Actually. No. There’s more rest at the beginning – we’re looking at about :30 rest on that first 1 x 100, and by the end (based on a 1:15 base 100 time) we’re targeting :10 rest on the last few rounds of 50’s and 100’s. So clearly not enough time to buffer any lactic acid…forcing a lactate tolerance set at the end.
Does that make sense?
Yeah, it makes sense. Sometimes my brain doesnt work too well.