For my distance and open water swimmers, a solid long endurance set. In all the sets below, the send-offs are written with a 1:15 base 100 time (LCM) in mind.
Adjust accordingly. Long main set. Solid aerobic to high aerobic endurance. Harder efforts – Almost threshold.
Workout
Warm up:
800 choice
6 x 100 @ 1:45 – 1-3 easy, 4-6 descend
Main sets:
3 x 600 @ 8:10
3 x 300 @ 4:05
Cool down:
500 easy swim
Workout Total: 4800
This workout was provided by Podium Training Systems Coach Dave Burgess.
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