This is a favorite set of one of my Open Water swimmers. It allows him to build up a little confidence heading into a race, as well as put out some harder sustained efforts. It’s simple, but good for faster than race pace efforts.
We did this about 5 days out from his last Open Water race and it gave him a nice mental boost. The cruise efforts can’t be too easy. Going off our 1:15 LCM base 100 time, there’s only :30 secs to play around with on the easier efforts. The harder efforts will provide a little extra rest, but it will be / should be needed.
500 easy choice
10 x 50 kick @ 1:30
4 x 500 @ 6:30
1st and 3rd 500’s cruise – 2nd and 4th 500 hard / 800m race pace effort
Workout Total: 3400
This workout was provided by Podium Training Systems Coach Dave Burgess.