ATT “Higher or Lower” 10/6/19

ATT Higher Or Lower

Using either a treadmill, track or a flat fast section of path 200m long for an out and back.

Complete as many rounds as possible in a 20 minute timecap of:

200m Hard

200m Recovery

Each hard effort should get faster as you work through the repeats.

If you fail to go faster on the hard 200m effort slow down and add an extra 200m to the recovery (400m) and then repeat the hard effort. 

Pace accordingly and allow yourself some room early on to go faster later.

Score two ways:

Total number of hard 200m repetitions completed within the time cap. 
Record fastest 200m time

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ATH “100 Hill Sprints” 10/6/19

This week is all power. For today’s workout following your warm-up find a steep hill or 10% or higher grade lasting at least 100m with a 100m run in and finish your warm up with an easy cruise up the hill and back down again. 

When you’re ready you can start;

3 Rounds of “100 Hill Sprints”

100m – Run in

100m – Hill Sprint

200m – Downhill jog back down to start

Repeat x10

400m Per Repeat

4km Total

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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

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