A simple session today for my Open Water swimmer, as well as my distance folks at the club I work with.
The set here is assuming a base 100 (LCM) time of 1:15-1:20. Adjust accordingly to allow for no more than :20 rest on the 100’s. For the main set, I’m allowing for up to :45 rest. No more. That’s plenty of rest for a solid, mid-aerobic, set. Again, very straight forward stuff today. Just endurance work.
300 pull with pads / snorkel (if you have one)
8 x 100 Descend 1-4, 5-8 @ 1:40
Main sets (3 rounds):
600 – 400 @ 8:45 & 6:00
Faster each round
Workout Total: 5200
This workout was provided by Podium Training Systems Coach Dave Burgess.