Apr 16, 2018 – Podium Swimming – High School Day 38 – Post Invitational Aerobic Session

Coming off a 1st place finish at the weekend Invitational we’re back at work.

Good aerobic work today. Nothing too hard. With some fun at the end of practice. In the main set we’re working off a 1:15 base which for 90% of our team provides a good :15 rest if they keep things aerobic (adjust as necessary).

And there’s nothing wrong with 20 minutes of “Sharks and Minnows” to let the guys have fun and work on breath control (whether they know it or not!).

Workout

Warm-up:
500 swim
500 done as 50 drill, 50 swim

4 rounds:
50 kick @ 1:00
50 swim @ 1:00 Build
100 easy @ 1:50 work on form

2 rounds:
25-50-75-100-125-150 @ :30 – :50 – 1:10/1:20 – 1:30/1:40 – 1:50/2:00 – 2:10/2:30
> faster through each round; harder 2nd round

Main sets:
200 / 300 / 400 / 200 / 300 @ 1:15 base

1 x 50 FAST from a push

Cool down:
600 choice

> Sharks and Minnows <

Workout Total: 4250

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