Apr 21, 2018 – Podium Swimming – High School Day 42 – Sprint & Distance Session

Saturday workout with a Sprint and Distance option. Not a big day yardage wise, but just some good quality efforts.

After a good week of training a couple of aerobic days were needed. Good aerobic work for the distance crew (with a faster 200 tossed in for good measure) along with some straightforward speed work for the sprint guys. Good quality efforts with a focus on breakouts.

Workout

Warm-up:
500 swim
400 pull with paddles and snorkel

12 x 50 done as Odds kick – Evens drill @ 1:00

Main sets – Both Groups (4 rounds – free or stroke):
1 x 75 @ 1:15 – 1:20
1 x 75 @ 1:10 – 1:15
1 x 75 @ 1:05 – 1:10
1 x 75 @ 1:00 – 1:05

Main sets – Distance Group (2 rounds):
2 x 300 @ 3:40
1 x 600 @ 7:30
1 x 200 Strong
1 x 50 easy @ 2:00

Main sets – Sprint Group:
4 rounds:
4 x 50 stroke or free @ :50
> 15 burst, 25 burst, 35 burst, 50 hard in even rounds; easy in odd rounds
1 x 100 free @ 1:45

3 rounds:
2 x 100 done as 50 strong, 50 easy @ 1:30 – 1:45 free / stroke
2 x 50 @ :45 free strong
1 x 50 @ 1:00

Cool down:
400 choice

Workout Total Sprint: 4250 – Distance: 4800

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


Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.


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)
Subscribe
Notify of
0 Comments
Inline Feedbacks
View all comments