Professional Swim Workouts by Professional Swim Coaches
Oct 16, 2012 – Blue Wave Swim Team

Oct 16, 2012 – Blue Wave Swim Team

This Tuesday afternoon workout was designed to target Lactate Tolerance and keep our athletes aware of the feeling at the end of a race.

I always look at our workout as a whole and think “every set is a main set”, to where each element builds up and is intertwined somehow. We only take less than 2 minutes in between sets, unless I have to explain a set specifically. I use energy systems during workouts and give my athletes charts based on their test set results*.

So, this week, we are in week 3 of a 4 week cycle, where our main focus is Anaerobic endurance (speed endurance). I use Urbanachek’s energy system excel program that I got at the 2007 ASCA clinic. Our athletes T-30 times are put into the program and they are expected to hit their marks on certain sets.

Colors: White-EN1, Pink-EN2, Red-EN2, Blue-EN3, Blue-SP1+

I also made my swimmers write down their 200 times on a board, so that they could see what they were holding and not just think about it in their heads (Im BIG on visual reinforcement).

REC 1 x 800 100 Drill 100 Swim Freestyle
EN2 4 x 200 Free 2:50
4 x 150 Free 2:05
4 x 100 Free 1:20
4 x 50 Free :40

*4 Times through
EN2 3 x 100 1:30 Holding Red pace or 85% effort
EN3 1 x 200 3:15 Holding Blue Pace or 90% effort

*2 Times through (no break after previous element)
EN2 3 x 100 1:30 Holding Red Pace or 85% effort
SP1 1 x 200 3:15 Holding Purple Pace or 95% effort

REC 12 x 50 :45 25 Free/25 Back


*We do a T-30 every 4 weeks, that consists of 10 x 300 with 10 seconds rest. I give them their total time, and they subtract 90 seconds to get their true 3,000 time. I do this because with High School athletes I’ve realized that they will not give 100% on a full 3,000 swim (wishful thinking, but I’m a realist). With the 300s, they give a great effort and they have those 10 seconds to re-charge for the next one.

This free workout was provided by Blue Wave Swim Team Head Coach Justin Correia.

If you would like to access the downloadable PDF file, you have to become a ProSwimWorkouts member (no charge for free workouts).

About Justin Correia

Justin Correia has been coaching since 1997 and is currently the Head Coach of the SouthWest STARS in Winter Garden Florida. [Full Bio]

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