Trying to pace yourself during a race is difficult, as the race progresses you feel more fatigued so that in say a 400m doing 32 seconds for the second 50m feels very different from doing 32 seconds for the 6th 50m. To try and simulate this feeling of going harder to hit the same time this set gradually increases the pressure on the swimmer. In these 100s I would be aiming for a 1:12-1:15 for the first 2-3 sets and if doing the harder version a 1:10-1:12 for the final set. I will give two different variations on the main set that I use depending on when in the season I’m doing it. If I wanted to up the effort more, then I would simply increase the number of 100s per time from 4 to 5, or reduce the rest between sets. This session should start to hit your Anaerobic Threshold, or even start to produce lactate pushing it into Anaerobic territory.
Warm Up
100m Fc, 100m Bc, 100m Kick, 100m Pull,
4x50m Fc off 1:00 build to sprint on each 50
-Set total 600m
Main Set (version 1, early in season)
4x100m Fc off 1:30
30-60 seconds rest
4x100m Fc off 1:25
30-60 seconds rest
4x100m Fc off 1:20
30-60 seconds rest
10x50m Bc off 1:00
-Set total 1700m
Main Set (version 2, later in season)
4x100m Fc off 1:30
30-60 seconds rest
4x100m Fc off 1:25
30-60 seconds rest
4x100m Fc off 1:20
30-60 seconds rest
4x100m Fc off 1:15 (note if this is just out of range do this set off 1:20 as well)
4x25m Sprint 20 sec rest
-Set total 1700m
Cool Down
100m Old English Bc,
100m Brs,
100m Bi-lateral breathing Fc -Set total 300m
-Session total 3,000m
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