Last Wednesday, we undertook an anaerobic focus. Right now we find ourselves in an aerobic phase. Under the aerobic phase, I believe it is important to add at least 1x time per week a really challenging anaerobic workout. This was the first time we did a set of 30×50 on 2:00 with the goal for the swimmers to do as many 50s as possible better than 94% of their PB (calculated in Team Manager).
Next time we run this set, we will aim to make as many as possible better than 95% of their PB. This way we will challenge the swimmers to manage the set better at higher speed and resist the lactic acid during a period of 60 minutes. Something I noticed was that I as a coach, I was able to give feedback on their performance 30 times. Swimmers were able to hold very high intensive training and at the same time carefully to execution, this was successful, especially at the end of the set when they were tired but would nevertheless sustain focus.
Workout PM
| Meters | Set Description | EGY | Work | Stroke |
|---|---|---|---|---|
| 900 | 1 x 300 on 5:00 IM NO BREATH RED 6 x 50 on 1:00 PROG 1‑6, 3 BREATH AND N/25 4 x 75 on 1:30 FR, 5‑> KICK AFTER TURN | REC EN2 EN2 | S S S | IM FR FR |
| 1,500 | 30 x 50 on 2:00 FREE, 94% PERS ‑>, W/START | SP1 | S | FR |
| 600 | 3 x 200 on 4:00 IM SWIM DOWN, 3-1 | REC | S | VF |
| 1 on 30:00 MEDICINE BALL & STRETCHING |
WORKOUT TOTAL: 3000
This workout was provided by Järfälla Simsällskap Head Coach Fredrik “Ludde” Lundin.
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Fredrik Lundin
