As our Senior team gets their fall and winter season underway and we’re just getting everyone back into the groove after their late summer break.
Easy IM set today. Just stretching it out – lower intensity. Lots of rest. At least :20-:30 rest on each interval in the main IM set. A little less in the kick set.
Workout
Warm-up:
800 choice easy
8 x 100 @ 1:50-2:00 done as 25m kick, 25m drill – no free, 50m swim free
Main sets:
4 Rounds:
3 x 200 @ 3:20
#1: 50m = 8 strokes fly, 10 strokes back, finish the 50 w/ breast. 150 free
#2: 100m = 35m fly, 35m back, 30m breast. 100 free
#3: 200 IM
> descend the 200 IM efforts
1 x 200 kick @ 4:00 – moderate effort
1 x 50 kick FAST @ 1:10
1 x 150 kick @ 3:00 – moderate effort
1 x 50 kick FAST @ 1:10
1 x 100 kick @ 2:00 – moderate effort
1 x 50 kick FAST @ 1:10
1 x 50 kick @ 1:00 – moderate effort
1 x 50 kick FAST
> NO FINS
Cool down:
300 swim with fins
Workout Total: 5000
This workout was provided by Podium Training Systems Coach Dave Burgess.
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