After our morning session, we moved to a more aerobic / high aerobic based workout. 3 rounds in the main set, with slightly descending send-offs.
Based on my athletes base 100 time (1:15 base / 100m) there’s lots of rest in the first round, a little less in the 2nd round, and again a little less time on the wall in the final, shorter, round.
The goal is to keep things aerobic here as we worked the anaerobic system in the morning. A shorter workout, and less volume than the morning session as well.
Workout PM
Warm-up:
400 choice
200 kick
Main set:
300 @ 4:10
200 @ 3:00
100 @ 1:45 — Fast
3 × 50 @ 1:00 cruise
> 1 min rest
300 @ 4:00
200 @ 2:50
100 @ 1:40— Faster
3 × 50 @ :50
> 1 min rest
200 @ 2:45
100 @ 1:35 — Getting Faster here.
3 x 50 @ :45 HARD
Cool down:
400 easy
Workout Total: 2800
This workout was provided by Podium Training Systems Coach Dave Burgess.
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