Feb 22, 2024 – Messer Aquatic Performance
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.
Archives: Workouts
Mar 28, 2024 – Podium Swimming – Distance Set – 500 Pacing
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.
Mar 25, 2024 – Podium Swimming – Distance Free Pacing
A set for your distance team to work on pacing and keeping that pace at the end of their race.
Feb 19, 2024 – Messer Aquatic Performance
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.
Mar 21, 2024 – Podium Swimming – Sprint / IM Speed
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.
Mar 20, 2024 – Podium Swimming – Free & Stroke Sprint
In the main sets, the 75’s are structured so the last 75 yields around :10 rest. Starting easy, ending each round strong.
Feb 15, 2024 – Messer Aquatic Performance
With a busy afternoon and an evening event on the agenda, I managed to sneak in a quick swim in the later morning before lunch. Relaxed aerobic “pyramid” without using any equipment.
Mar 19, 2024 – Podium Swimming – Distance Session – Aerobic Endurance
Another distance session. Solid aerobic endurance work here. Adjust accordingly so athletes are getting approximately :30 rest after each longer effort.
Feb 13, 2024 – Messer Aquatic Performance
Tuesday with another quick post-lunch swim including a bit of butterfly work through the first half and non fins freestyle block before a quick recovery.
Mar 15, 2024 – Podium Swimming – Distance / Mid-Distance – High Aerobic to Anaerobic
A high aerobic, to anaerobic set for distance and mid-distance free swimmers. We used base 100 time for most of the longer efforts. Adjust send-offs as needed to ensure the energy system used stays high aerobic.