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 1 time per week a really challenging anaerobic workout. This was the first time we did 30 * 50 on 2:00. and swimmers goal was to do as many 50´s 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, in this way will the swimmers challenges to learn to manage the set better with higher speed and resist the lactic acid during 60 minutes.
Something I noticed was that I as a coach was able to give feedback on their performance at 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.
60 minutes anaerobic work
|900||1 x 300 on 5:00 IM NO BREATH RED
6 x 50 on 1:00 PROG 1‑6,3BREATH ANDN/25
4 x 75 on 1:30 FR, 5‑> KICK AFTER TURN
|1,500||30 x 50 on 2:00 FREE, 94% PERS ‑>, W/START||SP1||S||FR|
|600||3 x 200 on 4:00 IM SWIMDOWN, 3-1||REC||S||VF|
|1 on 30:00 MEDICINE BALL & STRETCHING|
WORKOUT TOTAL: 3000
This free workout was provided by Jarfalla Swimclub Head Coach Fredrik “Ludde” Lundin.