This is a Friday morning anaerobic (power) workout from my Senior squad.
Workout AM
400 choice
4×200 (3.45) – 50kick/100swim/50kick strong
4×100 (1.45) dec 1-4
8×50 Fins (60) – Odd: build to fast; Even: Fast/easy x25
Skills:
3x10m breakouts! with snorkel (head centred, eyes down)
3x10m breakouts! no snorkel
4x5m in/10m out Turn+Breakout focus
Main:
5×100 short rest; 3 on 1.25/2 on 1.20 – best average
[Sprint option: 5×50 Max on same time cycles]
200 easy
8×50 (55) @<400pace
[Sprint option: Odd 50’s: Max, Even: 25m easy, same time cycle]
200 easy
8×50 (1.15) @ Max! (goal <200pace)
[Sprint option: Odd 50’s: Max, Even: 25m easy, same time cycle]
200 easy
Swim down:
6×150 Fins (20s rest) – Odd: Free/Bk/Free x50; Even: Kick/Free/Kick x50
Workout Total: 5000
Additional Comments:
Set designed for 400m swimmer. Sprinters swam same set, with different focus. Swam alongside each other on same time cycles.
This workout was provided by Coach Bobby Hurley.
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