A good, solid, aerobic session for our Senior team members. Nothing fancy, just solid aerobic efforts.
We start out with some drill work, but work some aerobic engines, and a little anaerobic engine, at the end. Send-offs for the primary aerobic set are based on a :30 base 50 time.
Workout
Warm-up:
500 choice
300 kick
Pre-set:
10 x 50 done as 25 drill, 25 swim (Stroke or freestyle) @ 1:30
Main sets:
10 x 150 done as Odds cruise – Evens hard @ 2:15
300 pull with pads, buoy, snorkel
2 rounds:
4 x 50 Faster than 200 pace @ 1:00
2 x 50 for time off blocks; easy swim back for 2nd effort
Cool down:
300 choice
Workout Total: 3900
This workout was provided by Podium Training Systems Coach Dave Burgess.
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