We ran a high aerobic session earlier this week. I wanted to work on endurance, but wanted to ensure that I was pushing my athletes a little bit – and pressing the anaerobic system a little bit towards the end.
I structured the send-offs to provide, roughly, :15 seconds, :30 seconds, and :15 seconds of recovery respectively for the 150’s, 200’s, and 100’s. The send-offs listed are based of a lane where I had swimmers comfortably averaging 1:15 pace. So, to adjust accordingly, take the base-100 time and target the recovery intervals accordingly. I also reduce the number of reps for some of my swimmers that perhaps aren’t quite as quick. Reducing the number of reps down to 4 will still ensure quality while keeping your practice on schedule.
I like the addition of the descending 50’s at the end. Muscular fatigue is setting in from the main set, and there’s just enough recovery for the athletes to keep up the intensity.
Warm-up:
300 easy
300 pull
Pre-set / Warm up:
10 x 50 @ 1:15 / 1:30
Kick first length – On back or stomach
Main set:
5 x 150 @ 2:10
5 x 200 @ 3:00
5 x 100 @ 1:30
1 minute between each round
10 x 50 Descend 1-5, 6-10 @ :55
Cool down:
200 easy
Workout Total: 3950
This free workout was provided by Podium Training Systems Coach Dave Burgess.
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