A shorter workout, but with a good sprint and stroke focus. Lots of rest, so the goal is to have good, fast, quality efforts.
Primary stroke on most burst and sprint efforts.
Workout
Warm-up:
600 choice
200 IM done as 25 kick, 25 swim
10 x 100 @ 1:40 with fins done as
8-12 dolphin kicks underwater (at least 12 meters); then 3 strokes fly; then easy free
6 rounds:
1 x 150 @ 2:10 25m primary stroke. Strong effort (200 pace)
1 x 50 stroke (what you did on the 150) @ 1:00 (200 pace)
5 rounds:
4 x 50 @ 1:00
#1-2 = burst 4/8 primary stroke; then cruise free
#3 = 50 stroke at 100 pace — #4 = recovery effort
1 x 100 from the blocks for time max effort; 50 free, flip turn, 50 stroke
Cool down:
400 choice easy
Workout Total: 4500
This workout was provided by Podium Training Systems Coach Dave Burgess.
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