Workout Wednesday - 11 December 2013

For some athletes, the pre-season has begun.  This is where athletes should be looking to have their base-build phase created and they should start working on their limiters and remediating any mechanical issues.  As I've said before, athletes too often neglect speed and speed endurance in their training.  Especially during their base period.  This is a great time to work on speed.

Most athletes that I know can easily swim the distance for an Olympic distance triathlon, or 70.3.  How fast they can swim that distance is the real question.  So today we're looking at another speed endurance / threshold set.  This is one of my favorites (after the set of descending 100's, that is).

I call these "Super 500's", and many of you have most likely seen these before.  As stated below these are done at 95% effort so we again focus on the ability to buffer, clear, and tolerate lactic acid build-up. The main set consists of 2 to 3 of these efforts and, depending on the athlete, three of these 500's will be more than enough.  Chances are, 2 of them will suffice for the majority of athletes.  This written for SCY and should last about 1:15 in duration.

Warm up:
300 easy

200 kick

12 x 50
1-6 on 1:00
7-12 on :50
Main set:

2/3 x 500 broken up as:
95% effort. :10 between each effort.
2 min after each 500

8 x 100 on 1:40 (or base + :30)
Descend 1-4, 5-8

Cool down:

3100 yards (with 2 x 500)

It's important to note that in any set that is speed-based (whether in the pool, or at the track) it's critical to maintain good form.  If you or your athlete can't maintain good and proper form during high intensity efforts, then the pace needs to come down a little bit until you can.

As always, if you have any questions or would like more information on any sets, please reach out to me and I'll get back to you as soon as possible.