Solid efforts for our weekend session. Sprinters and IM’ers get some good work in the main set focusing on good quality efforts with their turns and breakouts.
Distance folks get a good pacing set with the 50’s at 500 pace (if they fall off the pace, there’s an option to start over!). Then everyone gets back together for some good high intensity work.
Workout
Warm-up:
400 choice
300 kick (no fins)
300 pull with snorkel and pads or no pads
16 x 25 drills @ :35
8 x 100 free as 1-4 @ 1:20-1:25, 5-8 1:15-1:20
Main set – Sprint and IM (2 rounds):
2 x 150 free @ 2:15
3 x 100 free or IM (turn at end of on 100’s) 1:30 / 1:40
4 x 50 – stroke (or all free depending on swimmer; QUICK flip turns at end of 50’s) @ :50 / 1:00
Main set – Distance:
10 x 50 @ :40 – TT 500 pace
2 x 200 done as 4 x 50 @ :10 rest; descend 1-4 @ 1:00 rest
All Groups (8 rounds):
25-50-75 (75’s are HARD/FAST) @ :20, :45, 1:20
> 1 min rest after 4 rounds
Cool down:
400 choice
Workout Total: 5000
This workout was provided by Podium Training Systems Coach Dave Burgess.
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