Last week I had a guest athlete swimming with my club. He was heading to FINA Masters Worlds in Montreal, so to help prep him with some final quality work, we had everyone get involved. It was an opportunity to work on speed, stroke-work, and form. Race prep, without too much fatigue was on the agenda.
The warm-up includes the opportunity for the athletes to get fully warm with some increased intensity, without becoming too fatigued for the main set.
The quality in the main set is high, but with adequate rest to ensure almost full recovery between high intensity efforts. Send-offs are based off of base 100 time for both free and stroke. Ideally, :20 – :30 rest for all reps save for the 50’s. Those should have a 1:2 work-rest ratio.
200 easy swim
200 pull (no paddles)
2 x 150s, 25KOS/25 swim on 1 min rest. Include stroke if desired.
3 x 100 IMs on 2:15
6 x 50, descend 1-3, 4-6 on 1:00
5 x (200 – 100 – 2 x 50)
200 on 3:00. First 50 stroke of choice.
100 on 1:30 (1:45 if doing stroke)
50’s on 1:30 MAX EFFORT Stroke or free
Workout Total: 2300
This free workout was provided by Podium Training Systems Coach Dave Burgess.