Last week we had a nice taper down into one of the last big qualifiers of the summer. It’s a shorter set, and we’re really winding things down – looking for more quality efforts along with some nice easy swimming.
As usual, our distance group has a different main set, and total volume is almost identical for both groups. This was a nice moderate workout.
Workout
Warm up:
800 choice
6 x 50 kick
100 done as 25 drill, 75 swim
Main sets:
600 swim with fins – 15m underwater breakout off each wall
400 pull no paddles
12 x 50 20 strokes at 200 pace (free or back) or 8 strokes (breast or fly) @ 1:10
4 x 50 8 or 4 stroke burst (8 for free or back, 4 for breast or fly) @ 1:30
Distance:
4 x 250 des 1-4 @ 3:30
4 x 150 des 1-4 @ 2:15
Cool down:
200 easy
Workout Total: 3000-3200
This free workout was provided by Podium Training Systems Coach Dave Burgess.
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