This week, Coach John Payne has provided a high-end aerobic capacity pool workout that he uses several times a year. Coach Payne is the associate head coach with TAC Titans in North Carolina, and he is also the coach for 2020 open water Olympian, Ashley Twichell.

“The main set has five 'blocks' that end in a swim that is on a 1:10 base for LCM," Payne said. "There are no breaks between blocks except for between blocks four and five. The first 100 of each block is an active recovery swim with :10 seconds less rest as you move through the set."

“The last block in the set can vary depending on time of season and what type of work we are trying to accomplish. This is example is set up for short rest, sustained speed @ the 1:10 base for the set. We have done 15 X 100 on 1:20 @ 1500 pace, 4 – 6 100s @ 400 pace on 1:30 or 1:40.”

Payne added, “I like the structure as it is easy to add or subtract blocks or modify the components while keeping the same structure, i.e. 1 X 100, 2 X 100, 3 X 100, and so on.”

Try it out!

• 1. WARM-UP
  6 X 200 @ 2:50
   - ODD: SWIM, EVEN: 100 KICK + 100 SWIM w/FINS DESCEND 
  3 x 2 X 100
          #1 12K SWITCH/6K SWITCH/6K-3S-6K/SWIM @ 1:40 BY 25
          #2 1st & LAST 15M FAST EACH 50 @ 1:30
          2 X 50 @ 1:00
          #1 1st & LAST 15M UNDERWATER BLAST
          #2 1st & LAST 15M SURF KICK
          4 X 25 @ :30
          #1 EASY/FAST, #2 FAST/EASY, #3 FAST, #4 EASY
  100 EASY AFTER RND #3