"VO 2sdays" with Rochester Aquatic Club

John Bradley
Senior Coach
Rochester Swim Club Orcas
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We did this set the other day – my kids call our Tuesday VO2 Max practices “VO Tuesdays.”

Main Set – SCY

3 X 100 @ 1:40 – 50 FL/50 BA – Hold under 1:05 – Correct Kick/Stroke Counts – All From Dive
1 X 300 @ 4:30 – Cruise
1 X 50 All Out Flutter Kick @ 1:30

3 X 100 @ 1:40 – 50 BA//50 BR – Hold under 1:10 – Correct Kick/Stroke Counts – All From Push
1 X 300 @ 4:30 – Cruise
1 X 50 All Out Flutter Kick @ 1:30

3 X 100 @ 1:40 – 50 BR/50 FR – Hold under 1:05 – Correct Kick/Stroke Counts – All From Push
1 X 300 @ 4:30 – Cruise
1 X 50 All Out Flutter Kick @ 1:30

The “Hold Under” intervals are set up for sub 2:06 IM’ers and can be modified in any direction for suit ability level.

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