A steady aerobic focused morning session from our Masters group. We’re doing a lot of drills / mechanics work at this stage. So we’re including drills a lot in the warm-up and cool down phase.
The main set assumes a base 100 time of 1:30. So a base + :20 send-off. There are some adjustments to the longer distances – just do the math to determine the rest interval of your athlete.
Workout AM
Warm-up:
100 easy
100 kick
100 pull
200 drills (one arm, catch up, fist swim)
4 rounds:
1 x 50 @ 1:00 focus on form
1 x 100 @ base + :30 – done as odds aerobic, evens build to fast by 50; focus on form; lots of rest
Main sets:
1 x 100 @ 1:50 (assuming base 100 = 1:30)
1 x 150 @ 2:50
1 x 200 @ 3:40
1 x 250 @ 4:30
1 x 300 @ 5:15
1 x 400 @ 7:00
1 x 500
Cool down:
200 done as 25 drill, 25 swim
200 easy swim – form!
Workout Total: 3300
This workout was provided by Podium Training Systems Coach Dave Burgess.
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