Another early season club Senior team session. Starting to get the HR up a little, but really just trying to get a good base going.
We’re throwing in a little stroke work here, but the send-offs are pretty fair at this point. Keeping things aerobic.
Workout
Warm-up:
600 swim
4 x 150 IM (25m fly, 50m back, 25m breast, 50m free) @ 2:15 -> 2:30
Main sets:
8 rounds:
2 x 50 kick @ 1:10. Mix it up.
1 x 100 swim free @ 1:30
10 rounds:
1 x 50 kick stroke
1 x 100 swim done as 75 stroke you just kicked (fly or brst); or 100 if free or back
12 x 50 kick done as Odds stroke, evens free – HARD @ 1:15
Cool down:
600 pull with snorkel
Workout Total: 5500
This workout was provided by Podium Training Systems Coach Dave Burgess.
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