Oct 17, 2017 – Crimson Aquatics – Overload Race Workout

This is a great early season workout. I like to use it as I transition from aerobic work to start to get them into racing shape.

For me this is what I like to call an “overload” set. There is a mix of racing and recovery.

Workout

Warm-up:
1000 as 200 swim, 200 kick, 200 pull, 200 kick, 200 swim

Prep set:
20×50 pull (buoy + band + paddles) @:45 / 1:00 for the easy
5x descend to race + 1 easy; 4x descend to race + 1 easy; 3x descend to race + 1 easy;
2x descend to race + 1 easy; 1x race + 1 easy

Main set:
[repeat 6x]
50 free @:40 RACE
100 choice @ 1:40 RECOVER
100 free @ 1:20 RACE
50 choice @:50 RECOVER

300 easy fins and paddles

[repeat 4x]
50 choice @:50 RECOVER
100 free @ 1:20 RACE
100 choice @ 1:40 RECOVER
50 free @:40 RACE

300 easy fins and paddles

[repeat 2x]
50 free @:40 RACE
100 choice @ 1:40 RACE
100 free @ 1:20 RACE
50 choice @:50 RACE

100 loosen

End Set:
20×50 fins @:45 / 1:00 for the easy
5x descend to race + 1 easy kick; 4x descend to race + 1 easy kick; 3x descend to race + 1 easy kick; 2x descend to race + 1 easy kick; 1x race + 1 easy kick

200 warm-down

WORKOUT TOTAL: 7500

This workout was provided by Crimson Aquatics Head Coach Chris Morgan.