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 | ||||||
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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 56 | Day 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) |