A steady state aerobic set for a few of my XTERRA athletes in the pool this morning – good hour of aerobic work.
Base 100 times are 1:15. Lots of rest, but good effort on the 75, 50, and 25, as well as the 100’s at the end of the workout. You want a target of :20-:30 rest here. Not a hard set, but steady state. Adjust send-offs accordingly. The 75, 50, and 25 efforts are harder efforts to be sure. Getting to sprint effort on the 25’s. On the second round, swimmers should be targeting faster paces compared the first round.
Workout AM
Warm-up:
400 choice easy
8 x 50 as 1-4 @ :50, 5-8 @ :45
Main sets:
2 rounds:
150 – 125 – 100 – 75 – 50 25 @ 2:15 – 2:00 – 1:40 – 1:10 – :45 – :30
> Faster / Harder effort 2nd round
8 x 25 :30 as 1 – 6 sprint 12 yards, cruise the rest, 7-8 sprint the whole 25?
4 x 100 HARD @ 1:30
Cool down:
400 easy
Workout Total: 2900
This workout was provided by Podium Training Systems Coach Dave Burgess.
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