Workout Wednesday - Happy 2014 Edition

Happy New Year!  We here at Podium Training sincerely hope that everyone has had a safe, happy, and healthy holiday season.

Now, let's kick off 2014 properly - with a steady state high end aerobic workout. You'll get your HR into Z4 on this one..... almost threshold here.  This is a great set to work on the aerobic energy system.

If you recall, last week we talked a little bit about energy systems.  This set will get the HR up, but you have to be sure that you, or your athletes, keep tabs on HR between efforts.  If heart rates start to creep up towards threshold, then the send-off is too tight and you'll need to adjust.

This workout is written for SCY and will take just about an hour.  It's a great set for a mid-day, or before work session.

Warm up:
300 easy
200 kick

4 x 100 pull on 1:40

Main set:
7 x (150 - 250)  
1:55 / 3:20  -  2:10 / 3:30 

Cool down:
200 easy.

3500 yards

As always, if you have any questions on any of the sets here, please let me know.  I'll get back to you ASAP.

Happy New Year!