High aerobic work today, with a touch of anaerobic towards the end for the Masters club this morning.
The goal was to keep things aerobic at the beginning of the main set, but move towards anaerobic at the end. Plenty of rest in the first half of the workout to allow for good quality swimming. Send-offs are based on a 1:15 base. Goal rest intervals of :10-:15 seconds towards the end with high intensity efforts.
Workout AM
Warm-up:
200 easy
100 kick
200 pull
4 x 50 as 1-2 Steady, 3-4 descend @ 1:00
Main set:
3 x 100 @ 1:40
3 x 75 @ 1:20
3 x 100 @ 1:35
3 x 75 @ 1:15
3 x 50 @ :50
> 1 min rest
3 x 100 @ 1:35
3 x 50 @ :45 harder
4 x 75 @ 1:10
6 x 25 @ :30 MAX
Cool down:
200 easy
Workout Total: 3000
This workout was provided by Podium Training Systems Coach Dave Burgess.
Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.
