Nothing fancy – just good high aerobic efforts. This includes both the swim and kick. Send-offs are based on a 1:10 base 100 time.
There’s enough rest on the cruise efforts to ensure that there is still quality throughout the main set.
Workout
Warm-up:
400 free
200 pull
4×100 descend 1-4 @ 1:30
Main set (2 rounds):
200 cruise @ 2:45
50 fast @ :50
200 cruise @ 2:45
75 fast @ 1:15
200 cruise @ 2:40
100 fast @ 1:20
50 easy – Regroup
200 kick cruise @ 3:00 (no fins)
2 x 50 kick fast @ 1:00 (no fins)
100 kick cruise @ 1:20 (no fins)
2 x 25 kick fast @ :30 (no fins)
Cool down:
400 choice
Workout Total: 4700
This workout was provided by Podium Training Systems Coach Dave Burgess.
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