A pre-holiday workout with the Age Group club. A little shorter as we had our team holiday party afterwards.
So, what do we do before a long holiday weekend? Work the legs. Not only is this a big kick set, but we utilize Training Pro Weight Belts from Watermark. If you haven’t had an opportunity to use these, it’s a great way to ensure good core engagement, as well as increased effort levels and a focus on body position and form. If you don’t have access to swimming weight belts, “Brick Boards” would work as well here.
Most of the Senior team started at 1:30 send-offs for the 100’s. A couple lanes started at 1:40. You want the last round to be hard where the swimmers are working for :10 rest.
Workout
Warm-up:
400 done as 25 free, 25 choice
Main set:
8 x 100 kick with fins, boards, weight belts (6-8 lb) @ 1:30
300 pull with paddles and buoy
8 x 100 kick with fins, boards, weight belts (6-8 lb) @ 1:20
300 pull with paddles and buoy
8 x 100 kick with fins, boards, weight belts (6-8 lb) @ 1:15
300 pull
8 x 100 kick @ 1:15 (1:10 if possible)
200 easy swim
Workout Total: 4700
This workout was provided by Podium Training Systems Coach Dave Burgess.
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