Apr 11, 2018 – Podium Swimming – High School Day 34 – Aerobic Day

Coming off our meet – and knowing we have a very big Invitational Meet on the weekend, we bring things down a bit and focus on aerobic work.

We do have a bit of higher quality towards the end but make it easier with the addition of fins. Lots of rest on all the sets. Most were getting :20-:30 on the 200’s.

Workout

Warm-up:
600 choice
400 as 50 kick / swim IMO

2 rounds:
1 x 50 @ :50 build
1 x 100 @ 1:30 / 1:40
4 x 50 done as Odds free – evens stroke 2nd length @ :45

Main sets:
2 rounds:
1 x 125 kick (not max, just working the legs) @ 2:20
2 x 125 done as # 1 (100 free, 25 stroke) – #2 (75 free 50 stroke) @ 1:45 – 2:00

3 rounds:
1 x 100 @ 1:30
1 x 200 @ 2:45
> Cruise the 100’s; Push the 200’s

2 rounds (with fins):
8 x 25 no free :25
4 x 50 free descending; work breakouts @ :45

Easy 600 with snorkel, paddles

> Starts / Turns <

Workout Total: 4750

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


Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.


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 56Day 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)
Subscribe
Notify of
0 Comments
oldest
newest most voted
Inline Feedbacks
View all comments