This is a practice that was published a couple of years ago in Men’s Journal magazine. It was written by Bob Bowman, Phelps’s coach. Our Masters group has done it a few times and it’s very popular with them. It kinda fits with the great skiing we are having here in Vermont/New Hampshire right now. You take the lift up to the top, then shoot down the “face.” It’s also a good pre-taper workout. Enjoy.
WARMUP: 400
TRIATHLON SET: 100
4 X 25 Head-up breast for half a length, then head-in breast
WARMUP SET: 300
Choice. Two times through:
50 Kick
50 Pull
50 Swim
Take 10 to 15 seconds rest between 50s.
MAIN SET: 1000
Swim the following ladder. Strokes are choice or IM, and you can switch strokes throughout, but I recommend that you swim the 50s the same, the 100s the same, etc., so that you can compare your times going up the ladder and coming down. On the way up, swim at an EZ to moderate pace — about 50 to 60% effort. Stay relaxed. Take 30 seconds rest between swims. On the way down, swim at a fast but controlled pace — about 80 to 90% effort. You should be at least at your anaerobic threshold. Again, take 30 seconds rest between each swim.
50
100
150
200
50 EZ recovery
200
150
100
50
PULL SET: 300
Pull 300 Freestyle with pull buoy. Try to take just 4 breaths PER LENGTH –staying relaxed helps.
SPRINT SET: 150
6 X 25
Odds: All-out, your choice of stroke
Evens: EZ recovery, your choice
WARMDOWN: 100
100 EZ
Swimmers going to the meet do at least 2 starts.
Total Yardage: Approx. 2600
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