Workout Wednesday - 05 February 2014

This is a set that I have planned for my swim club tomorrow morning.  Well, that's assuming the weather behaves here in Colorado Springs.

I normally front load the week with speed and threshold work - doing the higher intensity training early in the week with aerobic efforts coming on the weekend.  The reason for this is that aerobic efforts can be done when the athlete is a little fatigued, but threshold and speed work loses a lot of it's benefit when attempted in a fatigued state.

This is a big set.   Lots of threshold work.  Lots of yardage.  It's SCY and takes about 1:30.

Warm up
200 Easy
200 kick
200 pull

4 x (75-100)  
On 1:15-1:45

Main set
4 x 100 @ 1:35  1st 25 sprint   
6 x 100 @ 1:30  Best pace
12 x 50 @ :50  Descend 1-6 
4 x 100 @ 1:35  1st 50 sprint 
6 x 100 @ 1:30   Best pace
12 x 50 @ :50  Descend 1-6 

Cool down
200 Easy    

4500 yards

Again, this is a big set.  You'll have to adjust the send-offs for yourself or your athletes as necessary, of course.  If you need to add time on the send-offs, then adjust the pre-set (the 75-100 sets) to be 50's and 75's to allow for the extra time.

This set is going to work on speed endurance big time.  All efforts here are going to be at threshold effort (or better!)  If you're feeling generous, give your athletes an extra minute rest after the first set of 50's.