We’re still focusing on aerobic endurance at the moment, so our sendoffs for this set are quite reasonable.
However, we add in a little strength work in the pushups and treading water to keep the HR up a little, and to stress the arms and legs during the main set.
The warm up allows for stroke work / drills, and includes some kicking. In the main set, we liked the 100’s done as free, but the other reps we had the athletes do their choice of stroke, but intervals were the same regardless. So these sets could approach high aerobic depending on the athlete.
In the second main set, it’s short, but we wanted the effort a little higher. Athletes were asked to tread water during the recovery periods with arms above water. Kicking was vertical kicking – free or stroke specific.
8 x 50 on 1:10 / 1:00 / :55
1st 25 = 3 left arm, 3 right arm. Or stroke drill.
2nd 25 = choice
8 x 50 1st length kick @ 1:00
6 x (100, 75, 50, 25)
100’s free @ 2:00 done as: 50- 80% effort – 10 push ups – 50 build
75’s free @ 1:10
50’s choice / stroke @ 1:00 and 25’s choice @ :45 max effort.
4 x (25, 50, 25)
25’s choice / stroke @ :45 Max
50’s choice / stroke @ 1:10 steady
Must tread water during rest interval. Arms above water. No hanging on wall.
Workout Total: 3400
This free workout was provided by Podium Training Systems Coach Dave Burgess.