Nothing fancy, just a good, solid, aerobic session for my Masters club. Good rest – all based on a 1:20 base 100 time – keeping the energy system aerobic.
An easy 100 in between each longer effort (up and down the ladder) as I want the athletes to work harder on the longer efforts and especially a little harder coming down the ladder. Targets of :20-:30 rest on the longer efforts is ideal. Harder work = more rest!
Workout
Warm-up:
300 choice, 100 kick, 200 pull
Pre-set (2 rounds):
50-75-100 @ 1:00 – 1:20 / 1:30 – 1:50
Main set – Aerobic:
100 @ 1:40
200 @ 3:10
100 @ 1:50
300 @ 4:30
100 @ 2:00
400 @ 7:00
100 @ 2:00
300 @ 4:20
100 @ 2:00
200 strong
100 easy
Cool down:
300 easy choice
Workout Total: 3350
This workout was provided by Podium Training Systems Coach Dave Burgess.
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