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Swim Workout – Endurance with a “Twist”

Posted on: Tuesday 2nd June 2015

MaccaX Coach Sergio

You have probably noticed that when swimming long sets, we have a tendency to get a bit sluggish (due to fatigue) and our stroke “deteriorates” a bit and as a result we swim slower.

I find that adding a little bit of speed to an endurance set, not only breaks the monotony but also help athletes to remember what good form is (speed does that, forces you to focus on technique more to move quicker)

I want to give my athletes a decent main set volume as the season approaches and this is what I have them doing.

Warm up : 

400 as 75 free, 25 Choice

4 x 100 as 50 kick (fly on your back), 25 free, 25 fly (using fins)
8 x 50 build 1-4, 5-8 (with find to get HR up a bit . 15s rest

Main set : 
2 x 25 FAST with 15s rest, 100 at 70.3 Effort (base 10s per 100)
2 x 25 FAST with 15s rest, 200 at 70.3 Effort (base 10s per 100)
2 x 25 FAST with 15s rest, 300 at 70.3 Effort (base 10s per 100)
2 x 25 FAST with 15s rest, 400 at 70.3 Effort (base 10s per 100)
2 x 25 FAST with 15s rest, 500 at 70.3 Effort (base 10s per 100)
2 x 25 FAST with 15s rest, 500 at 70.3 Effort (base 10s per 100)
2 x 25 FAST with 15s rest, 400 at 70.3 Effort (base 10s per 100)
2 x 25 FAST with 15s rest, 300 at 70.3 Effort (base 10s per 100)
2 x 25 FAST with 15s rest, 200 at 70.3 Effort (base 10s per 100)
2 x 25 FAST with 15s rest, 100 at 70.3 Effort (base 10s per 100)
200 cool down !

Posted in Athlete's Journey » Training

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