With a large and important Invite meet beginning the following day (prelims, finals over two days) we had an easier day to prepare. A longer warm-up, using “The Brick” to work on underwaters. As stated before, if you don’t have access to these boards, just work underwaters without anything.
Main sets include a group session – we watched and adjusted the number of rounds based on how the team was feeling. Then the distance guys got a short aerobic set while the others did some simple 100’s. Very straight forward stuff today. Just waking things up for the meet ahead.
Workout
Warm-up:
500 choice
500 done as 50 swim, 50 drill
5 x 100 kick; moderate (work the legs) @ 2:00 –>
10 x 50 @ :50
1-5 DPS (check # of strokes)
6-10 Build to strong; solid turn / breakout; no breathing off turn
10 x 25 @ :40 – breakout dolphins with Brick board
Main sets – All Groups (6 rounds/4 rounds):
6 x 25 :30 Burst 4/8
1 x 50 @ 1:00 build free or stroke
Main sets – Sprint Group:
6 x 100 IM or Free @ 1:30 / 1:40
Main sets – Distance Group:
200/300/400 @ 1:20 / 1:15 base
> Starts / Turns / Relay starts and prep <
Cool down:
700 done as 200 choice (kick, swim, drills), 200 pull, 300 easy swim
WORKOUT TOTAL SPRINT: 4150 – DISTANCE: 4450
This workout was provided by Podium Training Systems Coach Dave Burgess.
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| High School Swimming Series | ||||||
|---|---|---|---|---|---|---|
| Week #1 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 |
| Week #2 | Day 7 | Day 8 | Day 9 | Day 10 | Day 11 | Day 12 |
| Week #3 | Day 13 | Day 14 (Dual Meet) |
Day 15 | Day 16 (Dual Meet) |
Day 17 | Day 18 |
| Week #4 | Day 19 | Day 20 (Dual Meet) |
Day 21 | Day 22 | Day 23 | - X - |
| Week #5 | - X - | Day 24 | Day 25 | Day 26 | Day 27 | - X - |
| Week #6 | Day 28 | Day 29 | Day 30 (Dual Meet) |
Day 31 | - X - | - X - |
| Week #7 | Day 32 | Day 33 (Dual Meet) |
Day 34 | Day 35 | Day 36 (Invite Meet) |
Day 37 (Invite Meet) |
| Week #8 | Day 38 | Day 39 | - X - | Day 40 | Day 41 | Day 42 |
| Week #9 | Day 43 | Day 44 | Day 45 | Day 46 | Day 47 | Day 48 (Quad Meet) |
| Week #10 | Day 49 | Day 50 | Day 51 | Day 52 | Day 53 | Day 54 |
| Week #11 | Day 55 | Day 56 | Day 57 | Day 58 (Conference Meet) |
Day 59 (Conference Meet) |
Day 60 |
| Week #12 | Day 61 | Day 62 | Day 63 | Day 64 | Day 65 (State Meet) |
Day 66 (State Meet) |
