A nice quality set for sprinters and 200 distance swimmers (free and stroke). Nothing fancy, just good efforts and quality.
We were working on getting some quality efforts in without a lot of volume…really looking to sharpen up the pacing. Our distance group just did solid high aerobic work in the main set.
Workout
Warm-up:
800 choice
6 x 50 kick
100 done as 25 drill, 75 swim
1 round:
600 with fins – 15m underwater breakout off each wall
400 pull no pads.
Main sets:
12 x 50 20 strokes at 200 pace (free back) or 8 strokes (breast fly) @ 1:10
4 x 50 8 or 4 stroke burst @ 1:30
Distance main set:
4 x 250 des 1-4 @ 3:30
4 x 150 des 1-4 @ 2:15
Cool down:
400 choice easy
Workout Total: 3400 – 4200
This free workout was provided by Podium Training Systems Coach Dave Burgess.
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