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Friday evening workout from the second week of summer training focusing on aerobic work and speed work . . .
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Two Ultra-short race-pace sets (Rush sets) focusing on middle distance and distance training. Technical focus on Frontcrawl - Early Vertical Forearm. Swim skill set included: Starts (Dive, flight stage and entry . . .
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This is a lunch-time workout that was done not long ago. The main set focus is on speed. Even though there’s a longer effort in there, the work – rest ratio is 1:2 at worst on the high intensity efforts (90% effort and above).
This is an afternoon workout from the staging camp in Tenero ahead of the CISM World Championships (Military World Championships) showing a recovery/speed session for our top 400 IM swimmer . . .
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This workout is one of my favorites. A bit of history on it: I had a training group one year that was able to practice 90 minutes per day. We had no more time than that!
We wanted to work on anaerobic threshold a bit more - really focusing on lactic acid tolerance. The main set is built into two rounds with short rest intervals, but shrinking those intervals in the 2nd round. This is a high quality set, with a good amount of volume. Send-offs are based on the base 100 times of the athletes . . .
Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.
This set was prescribe earlier this week and is purely speed focused. Not speed endurance, or threshold, but VO2max efforts.
This is a workout we will give some of our sprint-oriented, veteran athletes this week. We are coming off a meet and gearing up for the end of season races.
We have spent a good amount of time on Breaststroke Swimming at certain stroke rates (counts).
One of our sets we’ve done leading into this one is 10×100 (2) at 6 strokes per length (some athletes take more strokes depending on their racing stroke rate).
This is one of our Senior Groups favorite lactate tolerance / sprint workouts. The intervals in this workout are stretched a little to allow a sort of “Active Recovery” and to push to muscle fatigue by swimming the main set as a sprint set followed by a short drill set while (hopefully) the muscles are fatigued to near lactate peak.