May 2, 2018 – Podium Swimming – High School Day 51 – Taper Day 3

We continue our taper – three full weeks of taper to be exact; so it’s not entirely easy at the beginning!

Warm-up is good kicking and aerobic swimming – nothing too fancy. Sprint group gets some good pacing and speed work. Good efforts for the sprinters – really have to work the hard efforts. Distance group gets some solid aerobic volume. The distance guys just need to keep it aerobic – though descending the 300’s isn’t a bad idea! Not a lot of yards, but good quality.

Workout

Warm-up:
600 swim
400 done as 50 drill, 50 swim

4 rounds:
1 x 50 kick @ 1:00
1 x 100 swim aerobic @ 1:30
1 x 50 swim (free or 25 stroke) @ 1:00

Main sets – Sprint Group:
4 rounds (can do stroke):
4 x 25 done as 1x easy, 1x fast @ :40
2 x 50 done as 1x = 35y, 1x = easy @ 1:00
> easy 100 after 2 rounds

4 rounds:
2 x 75 strong @ 1:00
1 x 50 easy on 1:15
1 x 50 fast @ 1:30

Main sets – Distance Group (3 rounds):
1 x 600 @ 1:15 base (7:30)
1 x 300 @ 1:15 base (3:45)
> break after 2 rounds; descend the 300’s

Cool down:
500 choice easy

Workout Total Sprint: 3700 – Distance: 4600

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