A Discussion Of Legendary Federica Pellegrini Training Set On Inside With Brett Hawke Podcast
There is a future place in the International Swimming Hall of Fame for Federica Pellegrini, the recently retired Italian legend. In addition to claiming the 2008 Olympic title in the 200-meter freestyle, Pellegrini appeared on the podium in the event at eight consecutive editions of the World Championships (2005-2019). That type of consistency is almost incomprehensible, and included four gold medals, three silvers and a bronze.
Pellegrini remains the world-record holder in the 200 freestyle, her clocking of 1:52.98 from the 2009 World Championships one of a handful of global standards that remain from the supersuit era. However, her greatness far exceeds the influence of the suit period. Pellegrini was also a world champion in 2011 in the 400 freestyle, and her middle-distance skill won’t soon be forgotten.
In an episode of the Inside with Brett Hawke Podcast, the host and two-time Australian Olympian spoke with Italian coach Matteo Giunta about Pellegrini and her excellence. During the interview, Giunta offered up one of Pellegrini’s trademark sets. The long-course workout reflected Pellegrini’s immense talent.
Over four rounds of work, Pellegrini would perform the following:
8 x 50 Free (Pellegrini holds :30)
First Round @ :40
Second Round @ :45
Third Round @ :55
Fourth Round @ 1:00
Following each round, Pellegrini would race a 200 freestyle descending, with the last 200 free from the blocks. Giunta noted that his protégé would routinely break two minutes on the last one.
Here is Hawke’s discussion with Giunta: