Workout Wednesday - 15 January 2014

I had the pleasure of working with one of our Vanguard Endurance athletes yesterday morning.  He's here in Colorado Springs for two months preparing for the upcoming ITU season.  He's swimming with me at my local swim club while here, and after yesterdays practice we were talking about some of our favorite sets.

This one came up in his memory banks from his time swimming at the Olympic Training Center.  He recalls being a bit delirious at the end, but it's really a great workout.

Originally this was a set done in LCM, but as I'm going to have my folks do this one next week, I've adapted it to be SCY and I've changed the rest intervals / send-offs.

This should take about 1:15 - 1:30 in time.  It's a tough main set if done properly.  It's all threshold effort.  Enjoy the lactic acid tolerance.

Warm up:
300 easy
200 kick
200 pull

8 x 50 on 1:00
Descend 1-4, 5-8

5 x 100 on 1:40
Main set: 
400 @ Tempo pace / effort.  :30 rest
4 x 100 on 1:35
300 @ Tempo pace / effort.  :20 rest
3 x 100 on 1:35
200 @ Tempo pace / effort.  :15 rest
2 x 100 on 1:35

Cool down:

You'll have to adjust the send-offs to accommodate your athletes.  For the 100's, you want approximately :20 rest between each effort.  And if so desired, you can give an extra minute of rest after each set of 100's.  This is a fantastic set for lactic acid tolerance.