A harder workout from the Age Group club I work with. Longer warm up sets, and the main sets are broken out for the distance team, and the sprinters.
For the sprinters, the main set is HARD efforts. Stroke can be done on the 50’s with the 25 max efforts (stroke for hard efforts, easy free for the rest of the 50).
The distance group has a solid, longer, set. Higher aerobic moving to threshold towards the end of the ladder. Steady aerobic at the beginning, and the send-offs require harder efforts to get the rest required. The below send-offs are based on a 1:10-1:15 base 100.
Workout
Warm-up:
400 choice
4 x 200 free @ :20 rest
4 x 300 done as 100k, 50 drill, 150 swim @ 5:20
Main sets (8 rounds):
50 kick max @ 1:00
50 swim (25 max) @ 1:00
100 easy @ 1:40
Distance Group:
800 – 400 / 400 – 200 / 200 – 100 / 100 @ 11 – 5:20 / 5:10 – 2:40 / 2:30 – 1:20
Cool down:
400 easy choice
Workout Total Sprint: 4400 – Distance: 5000
This workout was provided by Podium Training Systems Coach Dave Burgess.
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