This is a workout from the Age Group club where I’m assistant coach.
Longer session for non-distance folks. All senior swimmers here. Aged 16+ and all pretty high performing. This is a two hour practice that, this week, was the biggest set of the 10 day period.
Solid endurance work, with some good kicking, and stroke work thrown in. Good amounts of rest during the warm up sets. But then we get to work during the main sets. The 250 free in the main set is a nice pace. Not too easy, but it provides enough rest for the remainder of the main set.
4 x 150 descend 1-4
4 x 100 IM (do 8 strokes fly, 8 strokes breast)
4 x 50 free – descend stroke count
Main (5 rounds):
250 free @ 3:50 / 4:00
5 x 50 stroke @ 1:00 / 1:05 Done as 1-4 25m stroke, 5 all stroke
8 x 100 kick @ 2:00 —> 2:30
4 x 50 kick @ 1:30 best average
400 swim with fins
Workout Total: 6200
This workout was provided by Podium Training Systems Coach Dave Burgess.