My distance and Open Water guys actually like this set – not sure why! Warm-up is a little longer, with a little more intensity to get them well warmed up.
No fins on the kick set. The main set is based on a 1:15 base 100 time (LCM) – adjust as necessary. Looking for the 200’s – cruise effort – to get about :30 rest. The 400 and 600’s where they are pushing harder we want about :20 rest. They’re going to have to work during this set.
Workout
Warm up:
500 choice
4 rounds:
50 kick hard effort @ 1:00
50 swim (25 max) @ 1:00
100 easy @ 1:45
Main set (2 rounds):
200 – 400 – 200 – 600
400 and 600 strong @ 5:20 & 8:00 — 200’s are cruise @ 3:10
Cool down:
300 choice
Workout Total: 4400
This workout was provided by Podium Training Systems Coach Dave Burgess.
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