This is the workout that my swim club
did yesterday morning. I usually start the week out with speed, or speed endurance work, and move towards aerobic work come the end of the week or weekend. I do this as, usually, triathletes have rest days early in the week. Speed and speed endurance is best done when your athlete is as rested as possible. High intensity, threshold, training is really tough for athletes to do when fatigued after a hard week of training. Where aerobic work can be done whilst slightly fatigued.
Hence, todays workout. More quality efforts. The set is built around shorter, higher quality, efforts. It's built so that the athlete doesn't get too fatigued during the main set, and there's enough lower intensity efforts to allow for solid recovery.
This is SCY, and will take about 1:15.
24 x 25 on :10 rest
Every 4th Dog Paddle
Moderate / Hard effort.
3 x (3 x 50 - 150),
50's maximum effort on :20 rest.
150's at 200 practice pace on :30 rest.
4 x (3 x 25 - 125)
25’s maximum effort on :15 rest
125's at 200 practice pace on :30 rest.
1:00 between sets.
200 cool down.
You can see that the 150's and 125's allow for the athletes to recover, where the 50's and 25's don't quite provide enough time for full lactic acid clearance. The time goes quickly for the athlete in this workout.