Professional Swim Workouts by Professional Swim Coaches
Apr 21, 2017 – Podium Swimming – High School IM / Sprint Session

Apr 21, 2017 – Podium Swimming – High School IM / Sprint Session

Good session with the IM and Sprint team. Solid warm-up – including work on breakouts. Then, the main sets. Lots of quality work. Good amounts of rest.

But time targets are a must here. 50’s have to be at 90-95% effort during the main sets. IM’s should of course throw in stroke where appropriate. The second main set should be hard all the way through – which is why we gave a break after each round. Intensity is high throughout.

Workout

Warm-up:
200 swim, 200 kick, 200 pull, 200 swim

16 x 25 done as 1-8 with fins, 9-16 without fins (Underwaters / Breakouts!) @ :40

2 rounds:
25-50-75-100-125-150 @ :40 – 1:00 – 1:10 / 1:30 – 1:30/1:45 – 2:00/2:15 – 2:15/2:30
> Base :20 / :30 (2:00-1:40-etc); Faster through each round. Harder 2nd round.

Main sets – Sprinters (4 rounds):
100 kick @ 2:00 HARD
50 easy @ 1:00
50 FAST @ :45
50 easy @ 1:00
> 1 min after 2 rounds

4 rounds:
4 x 25 kick @:30
4 x 50 swim@ :45
> 1 min between rounds

Cool down:
600 easy

Workout Total: 5050

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


If you would like to access the downloadable PDF file, you have to become a ProSwimWorkouts member (no charge for free workouts).


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]

Paid downloads are FREE for all premium members! 
Your total will automatically adjust when adding a file to the cart.

Leave a Reply

Be the First to Comment!

Notify of
avatar
wpDiscuz