I think it's time to revisit the fun that's lactic acid tolerance - cleverly disguised as a speed endurance / threshold set. Yes, these hurt, but they're oh-so-good for you.
No fancy fanfare here. Let's just get right to it. This is a big set, and takes about 1:15 - 1:30 in time. This was written for SCY, and as you can see has very aggressive send-offs. It was written for a couple athletes in my swim club that maintain a repeat base-100 time of around 1:10.
No fancy fanfare here. Let's just get right to it. This is a big set, and takes about 1:15 - 1:30 in time. This was written for SCY, and as you can see has very aggressive send-offs. It was written for a couple athletes in my swim club that maintain a repeat base-100 time of around 1:10.
Basically, it's base + :25, :20, :15, :10 for the 100's. And for the 50's, take your (or your athletes) hard 50 time and add :20, :15, :10, :05.
Enjoy!
Warm up:
300 easy.
4 x 50 kick on :30 rest
200 pull
4 x (50-75-100)
On 1:00, 1:15, 1:40, 1:45
Main set:
5 x 100 on 1:35
5 x 50 on :50
4 x 100 on 1:30
4 x 50 on :45
3 x 100 on 1:25
3 x 50 on :40
2 x 100 on 1:20
2 x 50 on :35
4 x 150 pull on 2:20
Cool down:
200
4600 yards.
Should you have any questions on the workout posted here - or on any of the previous workouts we've provided - drop me a line and I'll get back to you.
Should you have any questions on the workout posted here - or on any of the previous workouts we've provided - drop me a line and I'll get back to you.