A short morning set from the Senior team. A good warm-up phase, building to the main set. All efforts start high aerobic, with a little threshold added in.
The second round certainly pushes things to threshold. Stroke can / should be added in on the 50’s if desired. Send-offs are based on a 1:10 base.
Workout
Warm-up:
500 choice
400 done as 50 drill, 50 swim – IMO
8 x 75 done as 1-4 steady, 5-8 build to fast @ 1:15
6 x 100 descend 1-3, 4-6 @ 1:30
Main sets:
2 x 200 descend @ 2:40
2 x 150 descend @ 2:00
4 x 100 done as 1-2 descend, 3-4 descend @ 1:20
4 x 50 all fast; can do stroke @ :45
Easy 50
> 1 min rest
2 x 200 descend @ 2:30
2 x 150 descend @ 1:50
4 x 100 cruise @ 1:15
4 x 50 all fast; can do stroke @ :45
Cool down:
400 easy choice
Workout Total: 5600
This workout was provided by Podium Training Systems Coach Dave Burgess.
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