Peak Week Two Swimming

Peak Week Two has three key workouts for the strong IM swimmer (60 mins or below).

2 strength and endurance swims -- solid main sets of sustained mod-hard swimming, second one of these should be seven days pre race.

1 speed session -- what follows is a great one that I did this week

Speed Set -- LCM -- Courtesy of Coach Roly

300 alt by 50, fr/bk

200 alt by 50, kick/swim

2x100 IM

4x25 fly

All the above on 10s RI

Three Times The Following

2x50, sprint 15m, easy 35m -- 15s RI (after EACH 50)

100, easy

2x50, sprint 20m, easy 30m -- 20s RI (after EACH 50)

100, easy

2x50, sprint 25m, easy 25m -- 25s RI (after EACH 50)

100, easy

2x50, max effort 50, first from a dive, second from a push

4x100, pullbuoy, first and last easy, middle two steady, 10s RI

Then hop out or 200 easy cool down

sprint = max effort
Note -- by knowing your stroke rate you can simply count strokes to the estimated distance
Note -- this about pushing water strongly with excellent stroke mechanics, don't spin out (this is why only recommended for <=60 min IMers)

gordo