Our Age-Group club is in the middle of a busy meet season, so some good quality form efforts, and race prep efforts have been going on every week.
This workout does some good pull sets with a focus on form, as well as utilizing Tempo Trainers to do stroke work at race pace cadence / stroke cycles.
10 x 50 – two turn; start in middle of pool; focus on breakouts @ :50
10 x 75 kick with fins @ 1:00
8 rounds of the following:
1 x 150 @ 2:30 Free/back pull with buoy
1 x 100 @ 2:30 Stroke; with tempo trainer to race pace cycle
200 pull easy; no paddles
16 x 25 @ :30 Tempo Trainer set to 1.1-1.2
Workout Total: 4700
This workout was provided by Podium Training Systems Coach Dave Burgess.