As usual, every day at a High School practice requires a few differing sets going on at any one time.
This last workout includes good work for Sprinters, IM’ers, and Distance athletes alike. Base times are quick in some places. Other sets are good solid aerobic. A good mix to cover all the bases.
Workout
Warm-up:
800 done as 50 swim, 50 kick
8 rounds:
50 kick @ 1:00
2 x 25 swim – build to fast @ :30
600 with fins – 15m underwater breakout off each wall
400 pull no pads
Main set – All Groups:
8 rounds:
75 fl, bk, br @ 1:30
125 free @ 1:45
> 1 min after 4 rounds
6 x 200 as 1-3 25 stroke strong / quick, 4-6 50 stroke strong / quick @ 3:00
Main set – Sprinters:
4 rounds:
4 x 50 stroke @:50
15 burst, 25 burst, 35 burst, 50 HARD
150 free cruise @ 3:00
4 x 100 – 25 max stroke @ 2:00
Main set – Distance:
2 x 500/400 @ 1:15-1:20 base (6:15-6:40 / 5:00-5:20)
> steady 500; desc the 400’s
Cool down:
400-500 choice
Workout Total: 6800 – 7200
This workout was provided by Podium Training Systems Coach Dave Burgess.
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