by Coach Kevin Patton

This work out is best performed during the build phase and beyond, after sufficient endurance has been developed. I prescribe it to my Olympic, 1/2 Ironman and Ironman athletes after they've completed their base training. The main set of the workout is comprised of long sets with short rest.

The long sets with short recovery are designed to tax the muscles and build the strength endurance necessary swims beyond sprint distance. Effort level should be about 80%. IT starts with an easy paced warm up with a short drill session at the end.

The workout: Warm up: 500 swim easy (:40 rest interval), 100 drill of choice (done as 25 drill, 25 swim, 25 drill, 25 swim) 80% effort on these sets. Work on good rotation/form.

10 seconds rest between intervals.

300 swim (:10 RI)

400 swim (:10 RI)

500 swim (:10 RI)

500 swim (:10 RI)

400 swim (:10 RI)

300 swim (:10 RI)

C/D: 4 x 50 EZ (done as 25 backstroke, 25 swim)