This is a short anaerobic morning workout from our Masters group. The key set is 100’s followed by the fast 25.
That 25 effort should be hard – thus the athlete doesn’t get the recovery required to be fully recovered for the next 100 (going anaerobic after a couple rounds). We’re going off of base 100 times. So “Base + :15” yields :15 rest (targeted) per 100. :30 for a 200, etc.
It’s always a challenge trying to get in the work in an hour, but if we build out things correctly, you can easily get in the necessary work in a short amount of time.
Workout AM
Warm-up:
200 easy swim
200 pull
2 rounds:
1 x 25 @ :45 drill one arm free
1 x 50 @ 1:00 focus on form; count strokes
1 x 100 @ base + :20
Main sets:
8 rounds:
1 x 100 @ base + :20 strong; a little faster than aerobic
1 x 25 @ :30 FAST
2 rounds:
1 x 50 @ 1:00 Strong; a little faster than aerobic
1 x 200 @ base + :15 ( so :30 rest on the 200’s)
Cool down:
200 easy
Workout Total: 1950
This workout was provided by Podium Training Systems Coach Dave Burgess.
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