A good set for my distance crew and Open Water swimmers. A nice threshold set with the 400’s.
I’m a big fan of broken sets, 400’s, 800’s, whatever, and having them negative split some efforts on little rest. This really works the anaerobic system. The 100’s at best average time I like as it’s a solid high aerobic to threshold set. They get enough rest to repeat the effort, but it’s good hard work.
It might take 2-3 efforts to find that pace they can hold over the set, but then it’s time to go into the pain cave a little bit! The trick with the send-off on the 100’s is to give enough that the effort is repeatable, but not enough rest that they fully recover.
4 x 100 Descend 1-4 @ 1:45
4 x 400 done as 4 x 100 @ :10 rest – descend the 100’s @ 1:00 rest
8 x 100 @ 2:00 – Best average time
Take the first couple of 100’s to get your rhythm and pace. Then hold it for the rest.
300 easy swim
Workout Total: 3800
This workout was provided by Podium Training Systems Coach Dave Burgess.