Apr 2, 2018 – Podium Swimming – High School Day 28 – Sprint / IM and Distance

Coming back from Spring Break we continued the hard work. A mix of sets for the guys.

Distance was a mix of good aerobic work at an easy send-off, with some anaerobic work at the end of their main set. Those 50’s need to be started at a good goal time, and finishing hard. Not quite 200 pace, but close. The Sprint and IM guys are just working on good efforts with busts in the 50’s.

Workout

Warm-up:
400 choice
300 pull
300 done as 50 drill, 50 swim

4 rounds:
2 x 50 @ :50 Focus on breakout; no breath on first stroke
2 x 50 @ :50 catch up drill / one arm first length

Main sets – All Groups (2 rounds):
3 x 150 free @ 2:15 aerobic
4 x 50 free or stroke build to fast (flips / turns at end of 50 – fast feet to wall) @ :50 / 1:00
3 x 100 free – burst 6/8 or IM 1:30 / 1:40

Main sets – Distance Group:
2 x 600 @ 1:15 base
1 x 400 @ 1:15 base
2 x 200 done as 4 x 50 @ :10 – descend @ 3:00

Main sets – Sprint / IM Group (6 rounds):
3 x 50 free or stroke @ :50 (rounds 1-3) :45 (rounds 4-6)
1 x 150 @ 2:30 cruise; focus on form and breakouts

Cool down:
400 easy with snorkels / paddles

Workout Total Sprint: 5950 – Distance: 6150

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


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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)
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