The ‘Elevator’ Set

“It’s very, very tough.”

Not exactly the kind of thing you want to hear from an Ironman World Champion about a training session. But that’s what Chris McCormack (Macca) says about the Elevator set.

Earlier this year I was asked by Chris McCormack to join his MaccaX team as a swim coaching expert to advise his members.  He’s just released some his latest training sets that’s he’s been doing in the pool. The ‘Elevator’ is one of my favourites.

 Download a PDF version of the session here

What Is It?

Block 1 (3 x 200m)
4 x 50m (1 Hard, 3 Easy) 10-15 sec rest interval
2 x 200m (Race pace) – 30 secs rest
1 mins rest in-between each set

Block 2 (3 x 200m)
4 x 50m (2 Hard, 2 Easy) – 10-15 sec rest interval
2 x 200m (Race pace) – 30 secs rest
1 mins rest in-between each set

Block 3 (3 x 200m)
4 x 50m (3 Hard, 1 Easy) – 10-15 sec rest interval
2 x 200m (Pull & Paddles) – 30 secs rest

Block 4 (3 x 200m)
4 x 50m (All 4 Hard!) – 10-15 sec rest interval
2 x 200m (Pull & Paddles) – 30 secs rest

Why Do It?

Maintaining your pace through the middle of an open water swim over 1km can only be done with the right training. Fitness for these longer swims can only come from sets like this…where you practice holding race pace even when you’re fatigued. The 50’s will build up your lactate, and your goal is to hold your 200m times while you’re under more and more lactate.

Who’s It For?

Open water swimmers and triathletes. I’ll be taking my squad through this session to build up their lactic tolerance as we head into open water season, and I’d recommend it for triathletes who are racing Olympic Distance or longer events. This set can modified depending on your current ability. You may want to drop the 4th block and only do 3 blocks.

Get 25% Off MaccaX Plus

For those interested in joining MaccaX Plus and getting more sessions like this, you can use the coupon ’25off’ to save 25%.

25% Discount Code: 25off