Our distance crew on the Senior team had a solid set today. Good aerobic efforts. Send-offs for the main set are based on a 1:15 base 100.
A couple folks were a little faster (hence the range of send-offs). Adjust so your athletes get about :30 rest. Pre-set sets the table and gets them ready for the main set. Solid aerobic rest intervals. Looking for about :15 rest or so between each 100.
500 free / back by 50 with fins
8 x 50 done as Odds 25m drill, 25m swim – Evens build to fast @ 1:10
10 x 50 @ :50-:1:00 done as
Odds easy / steady – Evens big breakout, hard dolphin kick and 6 strokes hard
16 x 100 done as 18 strokes fast, cruise rest of 100 @ 1:45
3 x 400 Faster than 1500 pace @ 5:20-5:30
50 / 100 / 150 / 200 on 1:05 base 50
Workout Total: 5300
This workout was provided by Podium Training Systems Coach Dave Burgess.