Thursday morning session following up on the work we did on Tuesday morning. This is the second week in our five week training cycle and as such we completed two capacity sessions this week. This is number two for the week.
Remember, if you over train your athletes anaerobic capacity, they will struggle to finish strong in races. It needs to be balanced during your training cycles and within individual training sessions.
3 x 300m R20. 1 x swim with fins and snorkel. 1 x kick with fins and snorkel. 1 x pull with buoy and paddles.
Sprint set – Pure speed:
10 x 15m dive sprints – focus words are “power, efficiency, speed”
150m easy Main Stroke as Kk/drill/swim by 50m
Anaerobic Capacity Set:
> Note: swim duration between 20sec and 40sec. Main Stroke at Race pace.
Three Rounds of:
40m @ 1:30
50m @ 1:30
> RND 1: Swim; RND 2: Kick; RND 3: Swim
6 x 50m @ 1:10 free kick Ascend
8 x 50m following medley focus on fast turns but swim is done easy
Aerobic Capacity Set:
8 x 100m @ 1:45 75 free, 25 back
8 x 100m @ 1:45 Kk/sw/drill/sw
> #1, 5 & 7 strong fly or breast; all other # easy choice of free or back
8 x 100m @ 1:45 all free pull with buoy and paddles
Workout Total: 4300
In the anaerobic set the athletes swam exceptionally well and within a second of the SC Pb’s in the 50 swims. Due to the lead up they are in great condition to train at their best in these types of sets. This is important – you cannot train speed and anaerobic capacity effectively when fatigued!
Even the last 8 x 100’s they asked to speed up the cycle so they could complete the session entirely within the allotted 2hrs. They ended up doing them on 1:30 with increasing their effort by much.
This workout was provided by Peninsula Sports Academy Head Coach Alex Webb.