A solid, no frills aerobic set for our distance boys (and girls) this morning. Short Course (yards) session in the morning as we go Long Course (meters) in the evening. Base 100 times for the set below are around 1:05.
Adjust send-offs for about :30 rest on all efforts. Want a good amount of rest. The 500 effort is hard, but not too hard. So perhaps a little more rest after that effort. Working down from longer efforts, to shorter, harder efforts, but trying to keep it high aerobic if at all possible. We did encourage them to push harder on the 200’s and 100’s.
Aerobic Distance Session
Warm-up:
500 choice
Pre-set / Warm-up:
8 x 50 Drill first length, Swim 2nd @ 1:00
Main set – Aerobic:
4 x 150 Build by 50 @ 2:15
400 @ 5:00
2 x 200 @ 2:45
4 x 100 @ 1:30
500 hard (not threshold, but hard) @ 6:45
2 x 200 @ 2:40
4 x 100 @ 1:30
100 easy
Cool down:
400 easy
Workout Total: 4200
This workout was provided by Podium Training Systems Coach Dave Burgess.
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