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.
In this morning’s Coach’s Intel, Erik Collins of SMAC shares a set that helps to develop speed endurance for the back-half of stroke 200s:
The swim workout that follows (or the main set, more specifically), is one of my favorite all-time sets: I’ve used it with some premier kids, as well as developing 13 & 14 year olds- no matter the athlete, it does a spectacular job at developing a monster 2nd half to their 200 in stroke. I like to use it once they’re real fit, maybe 30-45 workouts into a season, and then run some sort of variation of the set every 10 days or so through the end of the season.
400 swim freestyle
400 reverse IM- some sort of drill/kick combo for each 100
2 x 200 @ :15 rest, odd 50’s drill/swim by 25’s, even 50’s some sort of skulling
8 x 100 @ 1:40- 75 kick on back (really work the underwater dolphin kick), 25 swim in main race stroke build to FAST
8 x 25 kick FAST @ :40 with boards in main race stroke
6 sets of:
3 x 100 swim free br 3 @ 1:10 (or @ 1:05, or 1:15, depending on the athlete)- just a tight enough interval to get their heart rate up in the 160-170 range
1 x 100 @ 1:30 swim FAST in main race stroke, targeting their 2nd 100 split of their 200 goal time
3 x 50 kick FAST with boards @ 1:00
100 easy drill in main race stroke after odd rounds, 4 x 25 drill @ :45 after even rounds
I might finish up with a 1200 pull free with the snorkel, or maybe something like 5 x 300 @ :20 rest as follows:
100 kick FAST choice, 100 swim free with snorkel, 100 drill/swim by 25’s in 4th best stroke
That’s it, no crazy yardage here, right around 7000-7500. That main set (the “6 sets of” set) really gives them the ability to pull the trigger on the 2nd 100 in their 200 in stroke.
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