Workout Wednesday: Swimming with Coach Taz

This swim workout comes from Coach Taz, who coaches the OSU Triathlon Team swim practices 3 times a week, every week, no matter what!

This type of a set helps you with your pacing and build endurance by using the 100’s as active recovery from the fast half of the longer negative splits. This workout is perfect for swimmers at any level, as there are send off times for a variety of paces. 

All of the times in the main set correspond to the 100 yard send off times at the top of each column. If you can swim a 100 yards at a moderate, steady pace in 1:30 then you should use the times in the 1:40 column giving you approximately 10 seconds rest per 100. Choose you send off column based on that formula.
 
Swim the 100’s at a moderate, steady pace (en1) and really work the second half of the longer negative splits (NS).

Warmup:
 
4 x (125 free/25 back)                                                            4 x (100 free/25 back)
 
600                                                                                                                     500
 
Main Set:
                                     1:25        1:30        1:40        1:50        2:00
3 x 100 en1                 1:25        1:30        1:40        1:50        2:00 - 1 x
1 x 200 NS                  2:50        3:00        3:20        3:40        4:00 - 1 x
3 x 100 en1                 1:25        1:30        1:40        1:50        2:00 - 1 x
1 x 300 NS                  4:15        4:30        5:00        5:30        6:00 - 1 x
3 x 100 en1                 1:25        1:30        1:40        1:50        2:00 - 1 x
1 x 400 NS                  5:40        6:00        6:40        7:20        8:00 - 1 x
3 x 100 en1                 1:25        1:30        1:40        1:50        2:00 - 1 x
1 x 500 NS                  7:05        7:30        8:20        9:10       10:00 - 1 x
 
 
Total : 3200                                                                            1800
 
Cool Down:
 
200 EZ                                                                                    200 EZ
 
Total: 3400 yards total                                                         2000 yards total