The club I coach for alternates between long course at the Olympic Training Center, and short course at a local college pool.
We were back doing short course the other day – a solid work day, with our distance group having breaking out for their own set after the IM / stroke set. The 100 / 25’s set is a tough one. You really have to work on the 100’s to get some rest, and the 25’s are high quality. Really a good grind of a set.
Workout
Warm up:
1000 done as 75 swim 25 kick
2 rounds:
4 x 150 free @ 2:00
4 x 100 IM @ 1:30
4 x 50 ( fl, bk – bk, br – br, fr – free) @ :45
Flips at end of 50
8 x 125 kick @ 2:00+
1-4 free desc; 5-8 choice desc
8 rounds:
100 @ 1:15-1:30
2 x 25 @ :30 with a turn at the end.
300 with fins and paddles cool down
Distance set (2 rounds):
600-500-400 @ 730-600-430
800 done as 50k, 150s Fins and pads
Workout Total: 4900 – 6400
This free workout was provided by Podium Training Systems Coach Dave Burgess.
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