Workout Wednesday - 19 February 2014

Since I threw a little endurance your way last week, we're going back to some threshold work this week.

This is a set that I gave my swim club just yesterday.  Short distances with high quality and intensity in the main set.  You'll most certainly want to take advantage of a white board for this session, as the main set is a little lengthy and is much easier to understand when written out.

This is SCY, and will push close to 90 minutes.  As always, adjust the send-off times depending on the base 100 times of your athletes.

Warm up:
200 swim
200 kick
200 pull

4 x (75 - 50)  
75’s easy on 1:15 
50’s hard on 1:00 

Main set:
2 x (100-75-3x25, 100-75-4x25, 100-75-5x25) 
100's descending on 1:40
75's easy on 1:10
25's MAX on :45

2 x (50-50-25, 50-50-2x25, 50-50-3x25)
1st 50's descending on :50
2nd 50 easy on 1:00
25's MAX on :45

Cool down:
200 easy

Total yards: 3850

As you can see, we push some threshold in the main set, but add in a 1 : 2 work-rest ratio for the 25's - focusing on speed.  It's a nice mix, in my opinion, that really provides a good quality session.

I'm a big fan of speed endurance / threshold sets.  Athletes tend to focus more on aerobic endurance and "LSD" sets.  (Long. Slow. Distance).  Not that aerobic endurance isn't important, but most often threshold and speed tends to be the limiter for a lot of athletes.  

Want to discuss this topic more?  Reach out to me!