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This swimming workout was submitted by Jake Shellenberger, head coach at Liberty University. It was done by the sprint group at LU on Saturday, June 22, 2013–
Goal for the day was dive lactate tolerance, with specific attention to the 2nd 50 of the 100.
Main set, after 2,500 of general and specific warm-up:
3 times through, with a 200 EZ between rounds –
1 x 25 Dive Max Kick, under water @:30
Put Fins + Power Tower with HEAVY Bucket:
4 x 12.5 Max Blast on the Power Tower, Odd = kick, Even = swim @:25
Extra :10, Power Tower off, Fins, OFF
1 x 50 Push Max
We saw some great efforts here, with the freestylers pushing 25’s and 26lows, breaststrokers going 31’s and 32’s. Our top flyer was 26.1 on her fastest 50 fly.
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what effect end workouts 50 max
I know, Art, I was trying to coax a response from the author though. How similar are these effort to the swimmers actual second 50 both in season and end of the season as it relates to time? Are his female 100 flyers bringing the 100 flys back in 26.1 in races or is it more of a similar feeling/mental training.
Would like to see more of the whys behind each element, because this is all coaching theory versus science. And since its all MAX effort and there must be some level of control in these races on the first 25, 50, etc..
Just saying…
All,
This was a SCY workout done with a women’s only program. We were looking for them to empty the tank on that last 50, with the goal of the 25 underwater and the power tower efforts to get them to a state where the last 50 feels like the last 50 of a 100, or worse. Can we elevate the pain threshold and if so, by how much? Will Smith once said “If you and I get on a treadmill, either you’re getting off first, or I’m going to die.” How can we recreate that kind of mentality on the last 50 of this set?
Another way to look at the set is 3 x… Read more »
I think this is pretty clear that you ar working blast speed and then finishing hard with that 50, That 50 is not going to replicate your first 50 in a 100 but your second. As far as cool down, it clearly states that this is just the main set. Nice workout here for the sprinters and got good results.
Seems limiting the amount of time it takes to put on/take off gear and recoil the Tower would be critical. For my guys I would also put in a longer (1200-1500) aerobic (HR 25-26) cool down to flush.
What makes this 2nd 50 of a 100 focus set?
I’m guessing the 50 at the end with no equipment is supposed to mimic your 2nd 50 of your 100–time, strokes, breathing pattern, UW kicks, and to some degree pain at the end.
Question, was this workout swam in meters or yards ?