Good session with the IM and Sprint team. Solid warm-up – including work on breakouts. Then, the main sets. Lots of quality work. Good amounts of rest.
But time targets are a must here. 50’s have to be at 90-95% effort during the main sets. IM’s should of course throw in stroke where appropriate. The second main set should be hard all the way through – which is why we gave a break after each round. Intensity is high throughout.
Workout
Warm-up:
200 swim, 200 kick, 200 pull, 200 swim
16 x 25 done as 1-8 with fins, 9-16 without fins (Underwaters / Breakouts!) @ :40
2 rounds:
25-50-75-100-125-150 @ :40 – 1:00 – 1:10 / 1:30 – 1:30/1:45 – 2:00/2:15 – 2:15/2:30
> Base :20 / :30 (2:00-1:40-etc); Faster through each round. Harder 2nd round.
Main sets – Sprinters (4 rounds):
100 kick @ 2:00 HARD
50 easy @ 1:00
50 FAST @ :45
50 easy @ 1:00
> 1 min after 2 rounds
4 rounds:
4 x 25 kick @:30
4 x 50 swim@ :45
> 1 min between rounds
Cool down:
600 easy
Workout Total: 5050
This workout was provided by Podium Training Systems Coach Dave Burgess.
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