Week three in our training cycle. First capacity workout of the week. I used fly in the anaerobic set to initiate the anaerobic system. Again the swims are limited to less than 40 seconds, but all swims in this set had to be done fast.
Workout AM
Warm-up (with Fins):
2 x 100m @ 1:40 Free swim
2 x 150m @ 2:20 free/bk/free
2 x 250m @ 4:00 100 free, 100 IM, 50dr/sw main stroke
1 x 400m @ 6:00 100 free swim, 200 free kick, 100 frIM swim
Anaerobic Capacity Set:
3 x 50m @ 1:30 Fly at 100 race pace
> 1:30 rest
4 x 50m @ 1:30 Main Stroke other than free (o.t.f) at 100 race pace
> 3:00 rest
5 x 50m @ 1:30 Freestyle at 100 race pace with supple kick on first 25 and high stroke rate on second 25; focus word for this Set was “be tough”
Recovery set:
8 x 50m @ 1:15 odd = kick free — even = pull free/back
Aerobic Capacity Set:
4 x 400m Rest 30sec
Odd = easy LA1 — Even = 200 at LA1 and 3rd 100 build to 400 pace, and last 100 easy again at LA1 (Lactate 1)
6 x 100m @ 1:45 Back/Breast swim
400m Easy swim with fins
Workout Total: 5000
Additional Comments:
Some swimmers were very consistent and took on the challenge of being tough in the last round of free. Others were more random in their times. As they mature as athletes that will improve.
This workout was provided by Peninsula Sports Academy Head Coach Alex Webb.
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