I was fortunate to join the Longhorn Aquatics Masters for a workout this past weekend down in Austin, Texas.
I was lucky (or unlucky) to join them for their endurance / distance Saturday workout. Good long swim sessions, intermixed with just enough active recovery and passive recovery to help get you through the session. It was great getting back into a long-course pool and getting some serious meters in.
Workout
Warm up:
4 x 250 @ :30 rest
Done as Odds – swim 200 easy, kick 50 (use pull-buoy as kick board) — Evens – pull 200 easy free, pull 50 stroke
Main set:
4 x 400 Descend 1-4 @ 6:30 / 7:00
50 hard off the blocks, 150 easy
> 1:00 rest
4 x 200 Descend 1-4 @ 3:15 / 3:30
50 hard off the blocks, 150 easy
> 1:00 rest
4 x 100 Descend 1-4 @ 1:45
50 hard off the blocks, 150 easy
200 cool down
Workout Total: 4600
This free workout was provided by Podium Training Systems Coach Dave Burgess.
Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.