Auburn Sprint Set Opt A

A session packed full of sprints can really build your VO2 max and tolerance of lactic acid later in the session. This session has been designed for swimmers and triathletes returning to the pool who are wanting to further develop their speed.

For swimmers who are after a workout between 1,000 & 2,000 metres.

The inspiration for these sessions came from an article by Olivier Poirier-Leroy read it here. The full session is over 6,000m long so these are modified versions.

• 200m WU;
• 3x 50m 15sec RI;
• 2x 75m Kick/Swim/Kick 15sec RI;
• 100m build each 25;
• 10x 25m 35sec RI;
• 50m Easy;
• 10x 25m 30sec RI;
• 100m Easy;
• 10x 25m 25sec RI;
• 150m Easy;
• 200m CD (1,850m)

Start the workout with a Warm Up (WU) by swimming 200m. During the warm up feel free to stop and stretch as needed.  It doesn’t need to be a continuous swim.

Next up complete three 50m reps, swimming a solid pace taking 15 seconds Rest Interval (RI) after each rep. Then swim a set of two 75m reps. Split these reps into three parts, the first length as kick without a kick board, swim the second length and then finish with another length of kicking. Take a 15 second Rest Interval (RI) between reps.

Before hitting the main sets swim 100m building your pace every 25m, start off at a moderate pace, then increase to a fast pace, then faster pace and then for the final length your faster pace.

Start the main set with a set of ten, 25m reps. Swim them as fast as possible and take a 35 second Rest Interval (RI) between each set.

Prior to the next set swim 50m nice and easy.

The next set of ten, 25m reps has a 30 second Rest Interval (RI). Swim each of these sets as fast as possible. After you've completed the set, swim a relaxed 100m to recover.

The third set of ten, 25m reps has a 25 second Rest Interval (RI).  After you've completed the set, swim a relaxed 150m to recover. If you are doing at this point.

The final set only has a ten second Rest Interval (RI) between reps of the ten, 25m reps. Follow this up with an easy 300m prior to the Cool Down (CD).

For the Cool Down (CD) swim 200m. Unlike the previous sets which have to be freestyle, the cool down (like the warm up) 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.

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Originally Published: https://www.coachray.nz/2020/07/18/saturday-swim-session-auburn-sprint-set/