Another distance session. Solid aerobic endurance work here. This is a SCY session, and send-offs are based in a base 100 time of ~1:00-1:05 pace. Adjust accordingly so athletes are getting approximately :30 rest after each longer effort. The 50 at the end of each round of the main set can be done when the lane completes the last 200. Then an easy 50, and regroup. During the warm-up, work on drills that are appropriate to each swimmer, obviously.
Workout
Warm-up:
500 swim
400 pull with paddles and snorkel
12×50 as Odds kick – evens drill @ 1:00
4 rounds:
1×75 @ 1:15 – 1:20
1×75 @ 1:10 – 1:15
1×75 @ 1:05 – 1:10
1×75 @ 1:00 – 1:05
Main set:
2 rounds:
2×300 @ 3:40
1×600 @ 7:30
1×200 Strong
1×50 easy @ 2:00
Cool down:
400 choice
WORKOUT TOTAL: 5900
This workout was provided by Podium Training Systems Coach Dave Burgess.
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