Tri Swim Coach

Saturday Swim Session: Cameron McEvoy – The Hardest Sets Ever #2

Com Games Gold medalist & Olympic Bronze medalist, Cameron McEvoy has swum some tough sets during his career, over the next few weeks I’m going expose you to a number of his toughest training sets (and variations for mere mortals).

Each Saturday I will post a Swim Session, most weeks I will load three options up for you to do. Option A is for swimmers who are after a workout between 1,000 & 2,000 metres. Option B is for swimmers who are after a workout between 2,000 & 3,000m and Option C will be greater than 3,000m.

The inspiration for today’s workout comes from an article by Olivier Poirier-Leroy at YourSwimLog.com, you can read the full article here.

  • 3 sets of:
    • 500m (5:50 pace)
    • 5x 100m Max effort on 1:10

The Main Set is made up of three sets. Each set starts with a 500m swim in 5:50, which is at a nice, aerobic pace for Cameron who has a 100m Freestyle PB of 47.04 seconds. He is in Heat 9 of the Men’s 100m Freestyle at the Tokyo Olympics on Tuesday, lets’s see what he is capable of these days. The article doesn’t specify a Rest Interval (RI), but I suspect it was relatively short due to the aerobic nature of the 500m swim and the pace it was swum at. The next part is five, 100-metre reps swum on 1:10. This means that if Cameron swims the 100m in 50 seconds he will get 20 seconds of Rest Interval (RI), if he only swims it in 55 seconds he will only get a fifteen-second Rest Interval (RI). This whole set is repeated three times for a total of 3,000m.

If you would like further advice feel free to contact me.

I am the Head Coach & Director of Qwik Kiwi Coaching.

I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729.

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If you enjoyed this workout, here is a similar session I published 12 months ago.

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