A good high aerobic session for our Senior team. Some drill work at the end of the practice, but the meat and potatoes is done on the 150’s.
These are done on a 1:15 base. So about :15-:20 rest at the beginning, more rest as they descend. The 50 blast – must be fast (100 pace for sure).
Workout
Warm-up:
300 done as 50 free, 50 back
16 x 50 kick (with fins) as odds cruise, evens FAST @ :50
400 swim, drills, form, mechanics (se paddles, snorkels, as needed)
Main sets:
3 rounds:
1 x 150 @ 2:15
1 x 50 easy @ 1:00
1 x 50 FAST (100 pace or better) @ 1:00
10 x 50 pull @ :50
> breast – pull with head out of water; fly – only 25m pull
Cool down:
200 easy
Workout Total: 2950
This workout was provided by Podium Training Systems Coach Dave Burgess.
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