No Pain No Gain with Coach Mathieu Leroy

Coach Mathieu Leroy
Chartres, France

Today it’s quality workout:

A “no pain, no gain” set emphasis lactate tolerance training.
 
* 30′ Dryland
*400 swim choice
  2 x 200 #1 IM Kick #2 Free Pull (50 3/5 – 50 5/3)
  6 x 100 (25 scull – 25 kick- 25 drill-25 swim) 1/stroke
* Power: fins/paddles/chute
  8 x 50 @ 1:15 (25 fast – 25 ez choice) 4-1st/4-2nd  IMer 2/stroke
 
3 x:
*400 (50 drill-25 swim-25 kick) Rd 1 – fins & finger paddles, Rd 2 – finger paddles, Rd 3 – No equip
  3 x 100 @ 2:30 
    #1 fast from a dive
    #2 75 fast from a dive + 25 ez
    #3 50 fast from a dive + 50 ez
 300 ez @ 6:30 (100 pull-100 kick-100 swim)
*8 x 100 fins @ 1:45/1:50 (25 UW-25 swim-50 free catchup
    25 swim = 2/stroke
100 ez swim
 
 
 

"The Olympic Set" with Coach Mathieu Leroy

Mathieu Leroy
Chartres, France

Editor’s Note: Have you checked out Bob Bowman’s new book yet? The Golden Rules is a Swimming Wizard recommended read.  

 
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Aerobic Power and IM Transitions with Coach Mathieu Leroy

Mathieu Leroy
Chartres, France

If you want to download this workout in PDF form, click here.

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Editor’s Note: The Swimming Wizard’s goal is to publish at least one set, practice, or idea EVERY DAY for all of 2016! To keep it interesting, we need your help! Click here to help us achieve that goal by submitting one of your sets!
 

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Big Set with Coach Mathieu Leroy of Chartres, France

Mathieu Leroy
Chartres, France

I work with swimmers between 13 and 15 who are qualifying for French elite nationals or young French nationals.

 
We did this workout in a long course meters pool.

1 hour of dryland first
Focus: aerobic progressive freestyle set
“20×400”
#1 and # 2 are warm-up: 400 FRIM (#1 with fins / #2 without fins)
#3/4/5/6: 400 Fr @ 6′ / 2×200 fr faster @3′ / 4×100 fr faster @1’30”/ 8×50 fr best average @45”)
1 minute rest
#7/8/9/10 with fins: 400 fr @5’30” / 2×200 fr faster @2’45” / 4×100 fr faster @1’25” / 8×50 fr best average @45”
1 minute rest
#11/12/13/14 with pull buoy-straps-paddles: 400 fr @6′ / 2×200 fr faster @3′ / 4×100 fr faster @1’30” / 8×50 fr best average @50”
1 minute rest
#15/16/17/18 with fins and paddles: 400 fr @5’20” / 2×200 fr @2’40” / 4×100 fr @1’20” / 8×50 fr best average @40”
#19 (with fins)/20 are active rest: (50 Bk kick-100 IM swim-50 Fr swim).
TOTAL 8000m
GOALS TIMES for the set
400’s => focus on long stroke and same number at each lap.
2×200’s => at anaerobic threshold
4×100’s=> above threshold (at 1500 pace)
8×50’s=> best average (try to hold or beat 400 pace)

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