Olivier Poirier-Leroy is a former national level swimmer based out of Victoria, BC. In feeding his passion for swimming, he has developed YourSwimBook, a powerful log book and goal setting guide made specifically for swimmers. Sign up for the YourSwimBook newsletter (free) and get weekly motivational tips by clicking here.
Today’s Coach’s Intel was submitted by Brent Bergstedt of Rocky Mountain Thunder Swimming. The swimming workout he submitted is designed to help swimmers build a good solid base for the season ahead.
Here is the workout:
Warmup Set (800y)
2 x [4 x 75 @ 1:15]
200 kick
Main Set #1 (2000y)
13 x 150 @ 2:10 (even repeats easy effort, odd repeats mod-hard effort)
50 drill
Main Set #2 (1200y) Heart Rate (HR +18 for 6secs)
3 x [4 x 100 @ 1:45, descend pace over each set of 4]
Warmdown Set (500y)
5 x 100 (50 moderate/25 easy-moderate/25 easy) @ 0:15 rest
Notes:
- The goal of this set is to build a swimming base.
- The set is 4500yards and the ultimate time goal for swimmers swimming this set is 6:00min 500 yards
- Swimmers can modify times to best fit their abilities
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