A solid, high aerobic endurance set. My Open Water swimmer, as well as our distance club swimmers enjoyed this workout.
A progression from aerobic, to high aerobic, to perhaps a little threshold or anaerobic at the very end of the main set. We structured the set so the send-offs (in this case, 1:15 base 100) provided a lot of rest after the 800, but then less as the set wore on.
They really have to push in the last set of 100’s. And two rounds of the main set really challenges the athletes. That extra rest after the 800 helps, but after that the second round requires solid effort and focus.
Workout
Warm-up:
400 choice
5 x 200 kick descend on 4:00
600 with fins and snorkel
Main set (2 rounds):
800 – 4 x 200 – 4 x 100 @ 12, 3:00, 1:30
Cool down:
500 choice
Workout Total: 6500
This workout was provided by Podium Training Systems Coach Dave Burgess.
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