Another workout from our sprint/stroke group at the Age Group club. Not a long session. But good efforts.
The main sets start with good quality work on breakouts and under-waters and stroke mechanics. Then we move to good pacing sets – 200 pace, and then a small number very hard burst 50’s. Lots of rest, so the intensity should be high. Especially on that last set of 50’s. The burst efforts should be at 50 pace.
6 x 50 kick – no fins
200 done as 25 drill, 25 swim
600 with fins – 15m underwater breakout off each wall
400 pull no pads
12 x 50 as 20 strokes at 200 pace (free / back) or 8 strokes (breast / fly) @ 1:10
4 x 50 as 8 or 4 stroke burst @ 1:30
400 easy choice cool down
Workout Total: 3100
This workout was provided by Podium Training Systems Coach Dave Burgess.