Our Masters swim program is a bit displaced – we’re taking advantage of limited time and lane space at the Olympic Training Center.
Unfortunately, the LCM pool isn’t available, so it’s the outdoor SCY pool. And given the time restraints, we try to get in as much quality as we can in the 60 minutes that we have. This workout was endurance at its base, but with some quality efforts building throughout the workout in the main set – forcing the swimmers to really push harder as the set moves on.
250: 25 KOS/75 choice
6 x 50 – Drills @ 1:10
Alternate 3/4 catch-up, One arm swim (breathe on off side) and sculling.
4 x 75 1st length cruise, build back 50 to hard @ 1:15 / 1:20
12 x 150 on 2:30 / 2:45
1-4 = Negative split — 5-7 = Last 50 fast — 8-10 = Last 100 fast
300 easy pull (no paddles)
Workout Total: 3250
This free workout was provided by Podium Training Systems Coach Dave Burgess.