Apr 24, 2018 – Podium Swimming – High School Day 44

Solid aerobic work with a little quality thrown in. Some short burst efforts are in the mix to keep the boys sharp, but we focus on good aerobic efforts.

A fairly soft send-off on the 200’s (about :20+ rest) but the 300 and 400 have a slightly higher tempo.

Workout

Warm-up:
400 choice
400 with fins done as 50 kick, 50 swim

2 rounds:
1 x 50 @ :50 DPS
1 x 100 done as 50 drill, 50 swim @ 1:50
1 x 75 @ 1:20 build

Main sets:
6 rounds:
1 x 100 kick @ 1:45
2 x 50 done as 1 free, 1 stroke @ :50

4 rounds:
1 x 200 @ 2:40 aerobic
4 x 50 @ :50 burst 4/8

1 x 300 / 1 x 400 @ 1:15 – 1:20 base
4 x 100 @ 1:20

400 pull with paddles, pull buoy, snorkels

Workout Total: 5500

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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