While we get in a good amount of yards today, we drop the intensity and just focus on some long / strong swimming.
Really stretching it out and giving the guys a little break. Pretty straightforward stuff here. Looking for :15-:20 rest on most intervals.
Workout
Warm-up:
600 choice
12 x 25 Underwaters – 15y breakout @ :40
4 rounds:
1 x 50 build @ :50
1 x 100 cruise @ 1:30
1 x 75 strong @ 1;10
Main sets:
2 rounds:
1 x 100 @ 1:30 aerobic
1 x 200 @ 2:40 aerobic
1 x 100 @ 1:30 faster than first 100
4 x 50 done as Odds DPS – Evens strong @ :50
1 x 200 + 1 x 300 + 2 x 200 + 1 x 300 — all at 1:20 base
Cool down:
1 x 1000 pull, kick, drill
Workout Total: 5100
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 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) |
