Training: Workout Wednesday #1 - VO2max Swim Set

First in a mini-series, we are doing - Workout Wednesday! Yes, I know its Thursday! Scheduled it for the wrong date! #detailsmatter

Key Points to learn about CSS swim training
👉 Pacing is key. Aim for consistent, even pacing throughout the session.
👉 Break your set down as suggested in the video.
👉 If done correctly you should hit the final reps in the same times as the first reps, but only just!
👉 VO2 Max is NOT flat out. It is a pace you can hold for 4-7 mins, fitness & technique dependent.

Version 1
1 x 150 + 120sec VO2max Very strong and consistent pace

1 x 100 + 15sec VO2max Hold the same pace as previous rep
1 x 50 + 120sec VO2max Long rest off this

1 x 75 + 15sec VO2max above
1 x 75 + 120sec VO2max

3 x 50 + 10sec VO2max 120s recovery off the last rep

1 x 200 + 30sec Ez Choice

1 x 150 + 120sec VO2max Try to match or better your first rep time

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Version 2
1 x 200 + 120sec VO2max Very strong and consistent pace

1 x 100 + 15sec VO2max Hold the same pace as previous rep
2 x 50 + 10sec VO2max Long rest off this

1 x 100 + 15sec VO2max above
1 x 100 + 120sec VO2max

4 x 50 + 10sec VO2max 120s recovery off the last rep

1 x 200 + 30sec Ez Choice

1 x 200 + 120sec VO2max Try to match or better your first rep time

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Version 3
1 x 250 + 120sec VO2max Very strong and consistent pace

1 x 150 + 15sec VO2max Hold the same pace as previous rep
1 x 100 + 120sec VO2max Long rest off this

1 x 125 + 15sec VO2max above
1 x 125 + 120sec VO2max

2 x 100 + 15sec VO2max 120s recovery off the last rep
1 x 50 + 120sec VO2max
1 x 200 + 30sec Ez Choice

1 x 250 + 120sec VO2max Try to match or better your first rep time