Professional Swim Workouts by Professional Swim Coaches
Apr 2, 2015 – Podium Swim Club / DCC H.S. – Distance Pacing

Apr 2, 2015 – Podium Swim Club / DCC H.S. – Distance Pacing

At the high school where I coach, every week there are sets where we break up the sprinters and the distance guys.

This is the workout from the distance group. The goal of the main sets is pacing, and end of race endurance / speed. We did start out the practice working on some backstroke head positioning (all our practices start with some drill-work in the pre-sets. I’m a big fan of quality over quantity, so the yardage isn’t that high, but they’re working hard.

Warm up:
400 choice
4 x 100 Kick board or no board @ :20 rest
4 x 50 Choice 15m burst off both walls / EZ for remainder of 25 @ :15 rest

25 on :30 easy free
75 on 1:00 sprint kick
50 on :50 easy free
100 on 1:30 sprint kick

Backstroke drills with cups on forehead:
4x25s on :35 active back balance
4x25s on :35 single switch / 8 kicks
4x25s on :35 triple switch / 8 kicks
4x25s on :35 back swim

Main sets – Distance Group:
10 x 50 TT = Goal 50 pace in 500 free @ :45

2 x 200 @ 1:00 rest.
Done as 4 x 50 @ :10 rest. Descend
1 min rest between 200’s

1 x 400 Done as 4 x 100 @ :10 rest. Descend
1 min rest

5 x 50 At goal 50 pace in 500 free @ :40

Regroup with others

2 x 25 @ :30 Best Stroke 1 Fast / 1 Ez Free
2 x 50 @ 1:00 Best Stroke 1 Fast / 1 Ez Free
2 x 75 @ 1:30 Best Stroke 1 Fast / 1 Ez Free
2 x 100 @ 2:00 Best Stroke 1 Fast / 1 Ez Free

Cool down:
200 easy

Workout Total: 3900

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


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About Dave Burgess

Coach Burgess is certified as USA Triathlon Level 2 and ASCA Level 3. Dave is also a US Masters Swimming Level 3 certified Coach. [Read Bio]

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