Alison Freeman's VO2 Max Swim #2C

Swimming at high intensity will enhance your VO2 Max. As your VO2 Max improves, you will be able to swim faster, and you'll be able to swim more effectively at lower intensities. This session will benefit triathletes of all distances, as well as other open-water swimmers.

Option A is for swimmers who are after a workout between 1,000 & 2,000 metres. Option B is for swimmers who are after a workout between 2,000 & 3,000m and Option C will be greater than 3,000m.

Read this article here for an explanation of Swim Intensity.

The inspiration for these workouts comes from an article by Alison Freeman of NYX Endurance on Triathlete.com. You can read the article here.

Option C

• 300 WU Level II;
• 2x
  - 75 Padds Level III 10RI;
  - 75 Padds Level IV- 10RI;
  - 75 Padds Level IV 10RI;
  - 75 Padds Level IV+ 10RI;
  - 100 Alt Bk & F/S;
• 3x
  - 200 Level IV 10RI;
  - 100 Level IV- 5RI;
  - 200 Level IV 5RI;
  - 100 Level II 10RI;
• 100 CD Level II (3,000)

For the Warm Up (WU) start with a 300m. During the warm-up feel free to stop and stretch as needed.  It doesn’t need to be a continuous swim.

The Primer Set is swum with paddles only (no pull buoy) and is made up of two sets. Each set includes five reps. The first four reps are 75m. The first rep is swum at Level III, the second at Level iV-, the third at Level IV, and the fourth rep is swum at Level IV+. The fifth rep each set is 100m long and alternate between Backstroke and Freestyle.

For the main set, swim two complete sets of four reps. The first rep is 200m swum at Level IV with only a ten second Rest Interval (RI). The second rep is 100m at Level IV- with only five seconds Rest Interval (RI). The third rep is200m at Level IV, with only a five second Rest Interval (RI). The fourth rep is 100m at Level III, with only a ten second Rest Interval (RI).

For the Cool Down (CD) swim 100m. Unlike the previous sets which have to be freestyle, the Cool Down (CD) (like the Warm Up (WU)) can be any stroke you wish to swim.  You can also stop and rest after any length.  I encourage you to stop and stretch during the cool-down.

If you would like further advice feel free to contact me.

I am the Head Coach & Director of Qwik Kiwi Coaching.

I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729.

Share this post so your friends can benefit as well.