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).
Rather than the normal structure I publish each Saturday being a three different workout options. 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. I’m going to focus on Cameron’s set and leave off any Warm Up or Cool Down, but next week will publish a variation of this workout for mortals sticking to the normal structure.
- 12x 200m (every second MAX)
- 40x 50m backstroke @ 45sec
The Main Sets start with a set of twelve, 200m reps. Every second repetition is done at max effort. Unfortunately, the article doesn’t detail how much rest was taken but I envisage it would be significant to enhance your speed to get the most out of your max effort reps.
The second set is 40 reps of 50m backstroke swum at 45 second pace for the 50s. Cameron’s Personal Best (PB) for 50m backstroke is 24.05 seconds meaning if he swam the reps averaging 30 seconds he still gets a fifteen second Rest Interval (RI) before each rep.
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 firstname.lastname@example.org 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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