A good all-around set for all groups – sprinters, IM’ers, and distance. Nothing too fancy today, just good hard work.
Send-offs aren’t too hard. Just consistent. High aerobic all around. The focus is to let the distance group get in the distances they need, while letting the sprinters and IM’ers get in the stroke work they need without going threshold, but not at a cruise pace.
Workout
Warm-up:
400 choice
12 x 50 as 1-6 kick 25 / swim 25 @ 1:05; 7-12 swim @ :55
Main set – Sprint/IM:
6 rounds:
2 x 50 – build / burst
1 x 100 free
50’s @ :50-1:00
100’s @ 1:30 – 1:45 – work on stroke
4 rounds:
4 x 50 kick @ 1:10. No fins.
100 stroke @ 2:00 (By round – 25 stroke / 50 stroke / 75 stroke / 100 stroke)
Sprint/IM – Cool down:
200 kick
400 swim with fins and paddles
600 pull
Main set – Distance (2 rounds):
500 @ 705 (or 715,730) / 400 @ 5:20 (or 545) / 300 @ 355 (or 415)
Distance – Cool down:
300 kick with fins
900 swim with fins and paddles
Workout Total: 4600
This workout was provided by Podium Training Systems Coach Dave Burgess.
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