Coming off an easy week, we’re on another build phase. Even with a meet coming up, it’s time for more quality and volume.
Focusing on some nice anaerobic work here. Starting with solid aerobic, and then changing energy systems in the 2nd round of the main set. Guys weren’t happy about it with a meet the following day, but you can’t rest up for every dual meet…we did do some starts and turns work at the end.
Workout
Warm-up:
400 choice, 300 kick
16 x 25 15Y underwater breakouts; No fins! On back or stomach @ :40
3 x 75 @ 1:20
3 x 75 @ 1:10 / 1:15
Main sets:
2 Rounds [Time in ( x ) is for 2nd round]:
2 x 50 free. Build to fast @ :50
100 choice. FAST @ 1:30 (1:20)
200 free. Aerobic. @ 3:00 (2:45)
4 x 50 free. Descend 1-4 @ :50 (:45)
2 x 100 choice. FAST @ 1:20 (1:15)
200 free. Aerobic. @ 3:00 (2:45)
3 x 100 free. Descend 1-3 on 1:15 (1:10)
2 x 100 choice. 1st length sprint, 75 aerobic @ 2:00
100 easy, choice. @3:00
300 easy (after 2nd round of above)
Starts & Turns (Good breakouts and fast feet to wall on turns. Focusing on good hip position and feet placement on starts.)
Cool down:
500 choice
Workout Total: 5250
This workout was provided by Podium Training Systems Coach Dave Burgess.
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