Apr 20, 2018 – Podium Swimming – High School Day 41 – Recovery Day

Recovery day – after some quality sessions, we bring things down a bit and focus on a nice stretched out aerobic day.

While we still have a short set with a little bit of quality, the majority of the practice is just good aerobic work. In the first main set that 2nd 100, whilst “faster”, isn’t a sprint. It’s just a little harder than the first 100. Everything is aerobic save for the 50’s – which are fast but not sprint again. Just a harder effort.

Workout

Warm-up:
500 swim, 500 pull

6 rounds:
50 kick @ 1:00
2 x 25 swim @ :30. 1 DPS, 1 Build

600 with fins (15m underwater breakout off each wall)

10 x 50 done as #1-5 aerobic; #6-10 Build to hard (solid turn / breakout) @ :50

Main sets:
2 rounds:
1 x 100 @ 1:30 aerobic
1 x 200 @ 2:40 aerobic
1 x 100 @ 1:30 faster
4 x 50 done as Odds aerobic – Evens fast @ :50

4 rounds:
2 x 25 @ :30 Burst 8 strokes / 4 strokes hard
1 x 50 @ :45 – :50 hard effort; good turns; stroke or free
1 x 100 @ 2:00 Cruise

Cool down:
600 choice
> do some kicking, pulling ,etc.

Workout Total: 4700

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