Real Performance
Matt Ison - Endurance Coach
Workout Wednesdays
Check back every Wednesday for a new swim, bike, run or strength workout
May 25, 2015
An important aspect of swimming is maintaining form under fatigue. It's common for an athlete to become sloppy as the workout progresses. This swim is set is focused on maximizing the number of yards an athlete can hold proper technique. To do this, we decrease the length of each interval throughout the workout, focusing on the longer intervals early on when the athlete is fresher. At the end of the workout the athlete is then getting more rest to reset and swim a quality interval. The pace of each interval is similar, the goal is not to get faster throughout the workout, but just to maintain pace.
Advanced 3500
400 free wu
8x50 building free, 15 sec rest
5x200 @ Olympic distance pace (field test pace +5sec/100), 15 sec rest
100 very easy
5x100 @ Olympic distance pace (field test pace +5sec/100), 15 sec rest
100 very easy
10x50 @ Olympic distance pace (field test pace +5sec/100), 15 sec rest
100 very easy
500 steady pull, no paddles high turnover
200 cd
Beginner 2300
200 free wu
4x50 building free, 15 sec rest
5x150 @ Olympic distance pace (field test pace +5sec/100), 15 sec rest
50 very easy
5x100 @ Olympic distance pace (field test pace +5sec/100), 15 sec rest
50 very easy
10x50 @ Olympic distance pace (field test pace +5sec/100), 15 sec rest
50 very easy