Warming up with some backstroke and breaststroke focused drills, as we generally don’t have too much time to spend on that with the adult squad. The main set is an aerobic IM set.
The time cycles are not too difficult, meaning they are able to work in the aerobic 2 heart rate range (26-28 beats/10sec) in shorter interval swimming. The 150s free are to be descended 1-4 to stay interacted with the set, finishing off with a stronger, threshold intensity 150m.
Workout – Aerobic IM
300 Choice
4 x 75 @1’30” Back – Fins – Drill (Right/Left/Swim)
4 x 100 @1’45” Back – Fins
4 x 50 @1’10” Breast – 2 Kick / 1 Pull
4 x 75 @1’45” Breast (25 Kick/50 Swim)
3 x 25 @0’35” Fly
3 x 75 @1’35” Free/Form/Free
150 @3’00” Free
3 x 25 @0’35” Back
3 x 75 @1’35” Form/Free/Form
150 @3’00” Free – Descending
3 x 25 @0’35” Breast
3 x 75 @1’35” Form/Free/Form
150 @3’00” Free – Descending
3 x 25 @0’30” Free
3 x 75 @1’25” Free
150 @3’00” Free – Descending
200 Easy
Workout Total: 3500
This workout was provided by Coach Bobby Hurley.
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