Feb 28, 2018 – Podium Swimming – High School Day 3

A higher intensity session with a little less volume. Good aerobic work throughout most of the session. In the main set, near the end, the swimmers have to have a goal on those 200 pace + a few seconds. They have to know what they need to swim. So ensure that they know what their target is, and get a watch on them and call out times. The other sets are targeted to have good amounts of rest (:15 sec or so) keeping the effort high aerobic. A few burst efforts, and kicking sets. But things wrap up nicely with that 200 pace set.

Workout

Warm-up:
800 done as 600 choice – 200 IM done as 25 kick / swim IMO

12 x 50 done as Odds kick @ 1:00 – Evens swim free :50

Main sets:
3 rounds:
1 x 50 @ :45 / :50
1 x 100 @ 1:25 / 1:35
1 x 150 @ 2:05 / 2:15

8 rounds:
1 x 100 @ 1:50 – 50 kick FAST / 50 swim 200 pace
2 x 50 @ 1:00 – Stroke 1st length fast; or burst 5 fly/breast
1 x 50 easy @ 1:30

4 rounds:
4 x 50 @ :50 – 200 pace +:02-:03
1 x 200 @ 2:45 / 3:00

Cool down:
200 easy

WORKOUT TOTAL: 5100

This workout was provided by Podium Training Systems Coach Dave Burgess.