Straightforward set for our stroke and sprint group. Good efforts with good rest for most sets.
The key on the first set of 50’s in the main set is to ensure that the burst efforts are really, really, fast. 50-100 pace. The same with the 100’s. The strong / fast efforts need to be high quality.
Workout
Warm-up:
600 choice
6 rounds:
1 x 50 done as 25m kick, 25m drill @ 1:00
1 x 100 swim (free) @ 1:30
20 x 50 @ 50 with fins; focus on good form; exaggerated stroke – almost catch-up
Main sets:
4 rounds:
3 x 50 @ 1:00. Burst 6/8/10 strokes by 50 for free back, 2/4/6 breast and fly
1 round:
2 x 50 @ 1:00 #1 easy, #2 is FAST
5 rounds:
3 x 100 @ 1:40
By 100, 5 / 10 / 15 strokes strong effort.
4 x 200 done as 100 kick, 100 swim @ 3:00
Cool down:
6 x 50 @ 1:00 with paddles
Workout Total: 5800
This workout was provided by Podium Training Systems Coach Dave Burgess.
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