Solid, steady, aerobic work. Looking for about :20 -:30 rest on most of the main set intervals. Adjust as needed. Nothing fancy here – just good aerobic effort.
Target pace is base 100 time. Not too much more (not trying to get to threshold here).
While this workout from my US Masters Club (Podium Swimming Club) was posted on Facebook and Instagram, I thought it would be a good one for PSW!
Workout
Warm-up:
500 choice
Pre-set / Warm-up:
8 x 50 First length drill @ 1:00
2 x 150 Build by 50 @ 2:30
Main set – Aerobic:
400 @ 5:30 (1:15 pace) 5:45 (1:20 pace)
2 x 200 @ 3:00 (1:15 pace) 3:15 (1:20 pace)
4 x 100 @ 1:30 / 1:40
500 hard
4 x 75 build to hard @ 1:20
4 x 50 hard @ :50
Cool down:
200 easy
Workout Total: 4700
This workout was provided by Podium Training Systems Coach Dave Burgess.
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I used this workout today. Love it. Short and effective.
Great to hear Michael! Make sure to also check Coach Dave’s Podium Training Instagram or Facebook page from time to time as he’s posting some of those Masters session over there as well.