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.
This afternoon’s workout was submitted by Harold Baker, the founder and head coach of Virginia’s Williamsburg Aquatic Club. He also has served as head coach of the Lafayette High School swim team for the past 20+ years, where he has ranked 300+ wins and eight Team State Championship titles.
Here is his workout, specially designed for distance athletes:
This is a set for distance swimming. I get bored with assigning a series of long swims. I also want my swimmers to push the long swims and not just swim mindlessly to survive the set.
We do this twice a week (Monday & Friday) from the 1st week all the way to taper.
Week 1: 10 x 100 @ 1:20
Week 2: 15 x 100 @ 1:20
Week 3: 20 x 100 @ 1:20
Week 4: 10 x 100 @ 1:15
Week 5: 15 x 100 @ 1:15
Week 6: 20 x 100 @ 1:15
Week 7: 10 x 100 @ 1:10
Week 8: 15 x 100 @ 1:10
Week 9: 20 x 100 @ 1:10
And so on.
We usually work our way down to the 1:05 or 1:00 range depending on how many weeks we have until taper. Generally at about 1:10 we start to have some of our 15 or so Senior swimmers fall off. I move them back 5 seconds and have them redo the cycle.
This way the stronger or more driven swimmers can move on instead of being held up. I have started at 1:25, 1:20 or 1:15 depending on the Age or ability in the group.
Our top swimmer this year was Carter Kale at 15:48 (15 year old) Miler. When we got down to 1:05 he could keep them under 1:00(many were in the 56-57 range). One day as a variation he went as many as he could by himself. I believe he got into the mid 30’s before missing an interval.
Since we have some good distance swimmers coming back this year we will try to start at 1:15 for part of the group and 1:20 for the rest.
I like the set because there is a lot of action and they have to push through a distance set. There is no place to hide. Generally I follow up with a little recovery set of mostly kicking and working on 6-8 fly kicks off of each wall. That seems to be enough for them to recover from the push set. I usually can hit them with another push set at that point. We train mainly I.M, so that is usually the follow-up set with some speed play involved.
Got a workout that you would like to share with the swimming community? Submit it to Olivier at [email protected]