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Going threshold today. Really pushing things when fatigue is setting in and lactic acid is building up. This can’t be a continuous swim but no break between anything in the main set – continuous from top to bottom.
Friday pre-lunch swim going back to the short course pool and a bit more varied aerobic work including some butterfly.
A good longer set today for the distance team. Aerobic at the beginning and moving to threshold at the end. Really focusing on endurance and end of race stamina.
Working on stroke work with good aerobic sets today. The warm-up is straight forward, with the 3 rounds starting to set the tone. We’re working off a base 100 time of approximately 1:10-1:15 here.
The pool was crowded this Thursday and thus I decided to go to the long course lanes and keep with the theme from Monday’s swim mostly including longer relaxed low-end aerobic efforts.
This workout is built around your 500 free swimmers. Although your 200 swimmers can benefit here as well. Solid aerobic work in the first 80% of the workout.
A set for your distance team to work on pacing and keeping that pace at the end of their race.
New week starting this Monday with a mix of some longer relaxed low-end aerobic swims and short sets of 25’s working on underwaters and butterfly.
Another session for the sprinters and IM team members. Focus is on speed, breakouts during hard / sprint efforts. The warm-up sets the table for the main part.
In the main sets, the 75’s are structured so the last 75 yields around :10 rest. Starting easy, ending each round strong.