A great high aerobic set for my High School team. We just started the season and it’s time to really lay the foundation for the season.
In the warm-up sets – the 100’s are structured so we’re getting about :10 rest. A break after 5 can be taken if need be. In the main sets, the 25’s and 50’s are hard efforts with minimal rest – getting a little anaerobic. The 75’s are the recovery effort. And the 100’s kick and the 4 x 25’s really push the pace. Again, we’re looking for :10-:15 rest on the kick. We did take a break after 4 rounds.
Workout
Warm-up:
800 choice
16 x 25 w/ fins – kick, swim by 25 @ :30 (1-8) @ :20 (9-16)
10 x 100 done as 50 kick, 50 swim with fins (can do stroke) @1:20
Main sets:
8 rounds:
25-50-75 @ :20, :45, 1:30 – 25’s, & 50’s are HARD/FAST
8 rounds:
100 kick / 4 x 25 swim (do some stroke on the 25’s) – 100’s @ 1:45 25’s @ :30
Cool down:
300 easy
Workout Total: 5300
This workout was provided by Podium Training Systems Coach Dave Burgess.
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