This next swim set is another one of my favorites, and my athletes will see this workout at least once or twice a month during race specific training periods.
In the example here, the send-offs are based on the base 100 time of one of my athletes who can hold 1:10 100 pace at a hard, threshold, effort. This set too is great for Olympic distance, 70.3, or Xterra racing.
Workout #2
Warm up:
400 swim
200 kick without fins (100 with board, 100 without)
200 pull or easy swim
4 x (75 – 100)
75’s on 1:15 – first length drill; 100’s on 1:40. Descend 1-4
Main set:
4 x 100 on 1:30 1st 25 sprint
6 x 100 on 1:25 Best pace
12 x 50 on :50 Pull; Descend 1-4 4 x 100 on 1:25; 1st 50 sprint
6 x 100 on 1:20 Best pace
12 x 50 on :50 Pull; Descend 1-4
Cool down:
300 easy
Workout Total: 5000
Additional Comments:
In the main set, you want to ensure that in the first set of 4 x 100 that the athlete gets no more than :20 rest. Then, the first set of 6 x 100 that gets cut to :15 rest. In the second round that amount of rest gets shaved off even further – really making the athletes work the anaerobic engine (and working on lactic acid tolerance). Adjust the send-offs (and the number of reps) depending on the base 100 time, and ability, of you or your athletes.
This workout was provided by Podium Training Systems Coach Dave Burgess.
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.
