Lara Ruthven of Fort Collins Area Swim Team Shares a Workout for Speed and Pacing of the 800 Free

Lara Ruthven of Fort Collins Area Swim Team Shares a Workout for Speed and Pacing of the 800 Free

By Emily Sampl//Contributor  | Wednesday, July 17, 2019

Note: The purpose of this feature is to spotlight workouts from different clubs around the country. Please keep in mind the interval times and distances swum may not be appropriate for swimmers of all ages and skill levels. Also, these workouts are a snapshot of a single day in a long season, not a comprehensive view of a team’s entire training plan.

Today’s workout feature comes from coach Lara Ruthven, an assistant coach with the 11-13 year old age group at Fort Collins Area Swim Team in Fort Collins, Colo.

The main set below focuses on speed and pacing, andLara Ruthven with swimmer being able to maintain speed when the athlete starts getting tired. Coach Ruthven challenges the athletes by using rotating intervals and active rest as they practice pacing for an 800m freestyle.

Workout: 

Set 1: 

  • 4 x 100 (50 head lead kick, 50 swim) @ 2:00
  • 4 x 50 odds backstroke kick, evens freestyle swim @ 1:10
  • 6 x 50 odds -25 fast/25 easy, evens-25 easy/25 fast @ 1:10

 

Set 2: Freestyle Steady State

  • 5 x 100 @ 1:30/1:40/1:50
  • 1 x 200 @ 2:50/3:00/3:10
  • 6 x 50 @ :45/:50
  • 2:00 rest

 

  • 1 x 200 @ 2:50/3:00
  • 1 x 50 easy @ 1:15
  • 4 x 100 @ 1:25/1:35
  • 1 x 50 easy @ 1:15
  • 4 x 50 @ :40/:45
  • 2:00 rest

 

  • 6 x 50 @ :45/:50
  • 1 x 50 easy @ 1:15
  • 3 x 100 @ 1:25/1:35
  • 1 x 50 easy @ 1:15
  • 2 x 50 @ :40/:50

 

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