I had the pleasure of running a session for a group out of the OTC (Olympic Training Center) here in Colorado Springs. It’s a great facility, and an honor to coach there. This set was written to work on speed – with a nice 1:2+ work – rest ratio. But we built it into the workout after some long aerobic efforts. This was done to have a little bit of muscle fatigue accumulated before getting into the main set.
Usually I don’t prescribe to this philosophy, and prefer to have the athletes as fresh as possible for speed work. However, these were some high-performing athletes, and the goal was to work on speed with a little bit of muscle fatigue – facilitating the ability to maintain pace at the end of a long race (open water, 1500, etc.). All sendoffs are quite generous in the warm up sets. And, the 4 x 300’s allow for a fair amount of recovery, but asking for them to be done at high Z3 (high aerobic) will ensure a little muscle fatigue. Have your athletes check their HR immediately at the beginning of the rest interval on the 300’s to ensure they’re working at the correct intensity.
And while this set was done by some higher performing athletes, this is a great set for intermediate level swimmers. The 300’s can be changed to 200’s if need be, but this workout can be done by varying levels of swimmer.
Pre-Set / Warm up:
6 x 50 kick – hard effort @ 1:15
With or without board.
5 x 100 @ 1:45
Descend. Can do stroke.
4 x 300 – odds pull. On :30 rest. High Z3. High aerobic.
3 x (5 x 50 – 2 x 50) @ 1:15
4 @90%. 1 at 100%. 2 x 50 = Easy. Free or Stroke
Workout Total: 3650
This free workout was provided by Podium Training Systems Coach Dave Burgess.