Workout Wednesday: The Indy 500 swim
AJ Baucco shares one of his favourite sprint swimming workouts.
This is one of my favourite sprint workouts for swimming. The main set is a very hard 500 meters, but it is split up with 100 meters easy after each 100 meter segment. Because of how this set is broken down, you can really get after each individual section. I give this workout to many of my athletes and I always advise them to go after each interval of the main set like it is the only hard interval in the workout. The easy 100 meters after every hard interval allows the athlete to reset and rid their body of some of that lactic acid.
What You Need: Buoy, Paddles
Warm Up
4 x 100 choice
4 x 150 swim, descend each interval from aerobic to tempo on :30 rest
Main Set
1 x 100 ALL OUT swim on :10 rest
100 easy pull on :30 rest
2 x 50 ALL OUT swim on :10 rest
100 easy pull on :30 rest
4 x 25 ALL OUT on :10 rest
100 easy pull on :30 rest
2 x 50 ALL OUT swim on :10 rest
100 easy pull on :30 rest
1 x 100 ALL OUT swim on :10 rest
Cool Down
5 x 200 easy pull with paddles
Total = 2900 meters
AJ Baucco is an established long course professional triathlete from Cleveland, Ohio. He founded AJ Baucco Coaching LLC, which currently coaches nearly 50 age group triathletes from all over the country. He also runs an age group triathlon team called the “Baucco Squad”. In 2014, AJ Baucco was crowned the first ever Kona (Beer Mile) Champion. He has since been given legendary status on the Big Island.
Contact – ajbaucco@gmail.com
Websites – www.baucco.com, www.ajbcoaching.com, www.bauccosquad.com
Twitter – @irunshirtless
Instagram – @ajbaucco
