We have open-water swimming on our minds this week, after watching two thrilling 10K races at the London Olympics. To honor the world’s best distance swimmers, and in remembrance of one who could not be in London, this week’s set is a distance set shared with us by Fran Crippen when we filmed him in 2010.
MAIN SET: 3500
Swimming a broken 3500 today. Swim 10 times through the following:
300 at your aerobic pace. Make sure this is AEROBIC. Swim at a pace you could comfortably sustain for 30 minutes or more.
Stop and get your time for the 300, but approximately 10 seconds later you push off and do an up-tempo 50 free at your threshold pace or sligtly faster.
After the up-tempo 50, pause for 10-15 seconds and then start another 300 at aerobic pace. Etc.,etc., for 10 rounds of 1 X 300 and 1 X 50.
This set will help you zero in on your aerobic pace, and will help you prepare for sudden changes in momentum during a long race.