I’ve got a couple Triathletes (well, more than a couple) in my Masters club. We’ve been doing some threshold work lately, and we’ve moved back to aerobic work.
A good amount of rest on all repeats. But the effort needed to be up in the high aerobic realm. If done properly, even with lots of rest, there should be some tired athletes in the water.
Workout
Warm-up:
500 choice (mix it up)
2 rounds:
75-50-25-150 @ 1:20 – :50 – :30 – @ 2:30
75-50-25 done as 25 fast; 150 cruise
Main set:
2 x 50 free build @ :50
100 choice FAST @ 2:00
150 free easy @ 3:00
4 x 50 free descend 1-4 @ :50
2 x 100 choice FAST @ 2:00
150 free easy @ 3:00
3 x 100 free descend 1-3 (harder efforts) on 1:50
4 x 50 HARD @ :45
100 Easy
6 x 75 @ 1:15
Cool down:
200 choice
Workout Total: 3250
This workout was provided by Podium Training Systems Coach Dave Burgess.
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