This session was about hitting training zones in the warm-up to properly warm up for the main set. The main set was one of my standard versions that mixes best stroke with freestyle and medley.
Workout
Warm-up:
3 x 150 Freestyle Swim LT1 @ 02:30
3 x 100 Medley Drill @ 02:00
3 x 50 Freestyle Swim Critical Speed (CS) @ 00:40
2 x 150 Freestyle Swim LT1 @ 02:30
2 x 100 Medley Swim @ 01:45
2 x 50 Freestyle Swim Critical Speed (CS) @ 00:40
1 x 150 Freestyle Swim @ 02:30
1 x 100 Medley Swim @ 01:45
1 x 50 Freestyle Swim @ 00:40
Heart Rate Set: VO2Max (4 rounds)
Heart Rate Set: HR=180
2 x 50 Freestyle Swim @ 01:00
1 x 100 Medley Swim @ 02:00
1 x 150 Best Stroke Swim @ 03:00
2 x 100 Freestyle Swim @ 02:00
Warm down:
10 x 50 Freestyle Swim LT1 @ 01:00
Workout Total: 4500
This free workout was provided by Scarborough Swim Club Head Coach Darren Ward.
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