Straightforward aerobic endurance set. Nothing fancy – just a solid main set with slightly descending sendoffs, but still keeping it aerobic. High aerobic for sure.
No threshold today! Sendoffs are based on a 1:20 base 100. So if you need to keep that last round of 3 x 300 at the 4:25 (or more) do it. The goal isn’t to get the HR into threshold range. But we do want to test the athletes with the ability to work the aerobic system.
600 pull with paddles and pull buoy
6 x 300 as 1-2 @ 4:30, 3-4 @ 4:25, 5-6 @ 4:20
300 easy kick
300 easy swim
Workout Total: 3700
This workout was provided by Podium Training Systems Coach Dave Burgess.