The intensity build continues (a little bit) with a stroke focus. Good rest intervals ensuring good quality efforts.
In the main set, the 75’s can / should be done with strongest / primary stroke focus on strong and fast efforts. Free can be done as necessary.
Workout
Warm-up:
1000 done as 75 free, 25 back
8 rounds:
2 x 25 @ :25 done as 25 kick, 25 drill
1 x 50 @ :55 choice swim
Main sets:
4 rounds:
4 x 75 @ 1:20 done as
#1 25 strong, 50 cruise (strong = 200 pace) – #2 50 strong, 25 cruise – #3 75 FAST – #4 75 easy
8 rounds:
1 x 100 @ 1:30 with fins done as 25 kick, 25 drill, 50 free/back
4 x 25 @ :25 free with fins; DPS focus
Cool down:
300 choice
Workout Total: 4900
This workout was provided by Podium Training Systems Coach Dave Burgess.
Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.
