Attack the Pool

ATP Hero: “Five & Five”

When chasing speed the staple diet for many swimmers is 100’s & 200’s.
This nasty little workout takes 100m repeats and backs them onto a longer 500m endurance or tempo set.
This serves to give the body time to develop aerobic capacity and race pacing skills between harder blocks of intervals.
Described by Australian, Cameron McEvoy as one of the hardest workouts he’s ever done, 3 rounds of this is simply nasty.

Main Set
Total Time to complete 2 rounds of
500m at Tempo Pace (Zone 3)
5x 100m Hard Repeats (Zone 4)

Notes
You must rest 30 seconds between each set.
On repeats of this workout aim to reduce total time.
ATP+ – Complete 3 rounds for 3000m total Main Set

ATP: CSS Test 27/5/19

This week we’re testing our swimming pace with a CSS Test;
The test will consist of a 400m and 200m time trial swim with full recovery in between.
For this set, a warm-up is specified with the aim of achieving consistency in conditions between tests.

Warm Up
Swim 300m Easy
Swim a build set of 4x50m going progressively harder on each set.
3 minutes of recovery.

Test Set
Swim 400m for time and record.
4 minutes of recovery.
Swim 200m for time and record.

At this point testing is complete, use your remaining swim time to focus on endurance with a long z2 swim.

To calculate your CSS pace use your recorded times and the calculator on the Swim Smooth website:
https://www.swimsmooth.com/improve/intermediate/css-training

This will give you your CSS Pace which you can use as a target for endurance swim sessions in the pool.

Half of 400

Managing pace over distance can be a challenge particularly in races where it increases and decreases depending on the water, bottlenecks around buoys and mainly other swimmers. This workout focuses on endurance whilst building the capacity to pick up speed when needed. DISTANCE: 2000-3600mTIME: 45-75 minutesFOCUS: Endurance & Pacing WARM UP (800m) 400m Easy Freestyle …

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The 3 50’s

Hybrid workouts provide a blend of drills & conditioning and provide a good way to transition from a long but slow stroke technique to higher turnovers. The point is to use the kick & pull set to sharpen up technique prior to a hard interval. The continuous nature of the sets provides for a challenging …

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