Today we’re wrapping up our final day of pre-season training. Another good, solid, aerobic session – with a solid kick set included.
The first main set can be done at base :20, and the second round done at base :15. But we will adjust a few lanes as needed. Ideally, no more :10-:15 rest on these efforts. We’ve had a solid week, so we’re dropping a little volume and doing some starts & turns at the end of the session.
Workout
Warm-up:
500 choice
300 pull (pads & snorkel)
200 easy swim
10 x 50 kick (no fins, board optional) @ 1:15 / 1:20
10 x 75 Build last 50 – IM on odds (F/B/B or Stroke) @ 1:20 / 1:30
Main sets:
2 rounds:
150-125-100-75-50-25
1st round on base :20 (@ 1:40/1:50-1:40-1:20, 1:00, :40/:50, :20)
Faster through each round. Harder 2nd round – base :15
6 x 125 kick moderate (work the legs) @2:20
Take :05 if you can’t make cutoff
Easy 400 pull with snorkel (no paddles)
20 x 25 1-4 burst 15y. #5 ALL HARD Can do stroke @ :30
No breathing on first stroke off breakout
> Starts / Turns for first year swimmers
Cool down:
300 easy kick (no fins)
300 easy swim
Workout Total: 4150
Pre-Season Series
This workout was provided by Podium Training Systems Coach Dave Burgess.
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