We had one of our Open Water athletes swim his second meet in three weeks. An Open Water event three weeks ago, and Masters Championships two weeks later. This was a workout after a rest day to get him back in the groove of training.
He has South American championships in just over two months, so we’re going to start up a build phase, and taper phase again. So, to kick things off, we just went easy aerobic.
All send-offs are based on a 1:15-1:20 base 100 time. We don’t want to go threshold today. Just keep it solid aerobic. And in the last round, we cut out the longer effort as we’re just getting back at it after four days of meet events. Not a long workout, but solid efforts in the 100’s and 200’s add in enough quality. A longer cool down to ensure we stay loose.
Workout
Warm-up:
400 choice
200 kick
200 pull with paddles, pull buoy and snorkel
Main set:
300 @ 4:10
200 @ 3:00
100 @ 1:45 — Fast
3 × 50 @ 1:00 cruise
> 1 min rest
300 @ 4:00
200 @ 2:50
100 @ 1:40— Faster
3 × 50 @ :50
> 1 min rest
200 @ 2:45
100 @ 1:35 — Really fast
3 x 50 @ :45 HARD
Cool down:
400 easy
Workout Total: 3150
This workout was provided by Podium Training Systems Coach Dave Burgess.
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