Professional Swim Workouts by Professional Swim Coaches
Apr 29, 2016 – Podium Swimming – High School Build / Strength

Apr 29, 2016 – Podium Swimming – High School Build / Strength

We’re starting our one week build up before we start taper for State meet here in Colorado. So to kick things off, we brought up the intensity and strength work.

We really like to incorporate a little ‘circuit’-esque work with our swim workouts. So the pushups before the 50’s are great. The guys said the toughest thing is pulling themselves out of the pool on the last few efforts.

The vertical kicking is always a great set – but adding the Brick Boards just really brought the intensity up! We finish with some high quality efforts. Really fighting muscle fatigue. Slightly lower yardage (not counting the 8 rounds of vertical kicking).


400 choice
400 as 50 kick, 50 drill

16 x 25 U/W breakouts – no fins; Target 15 yard dolphin kick breakouts @ :40

6 x 75 1-3 steady, 4-6 descend @ 1:15

Main sets:
12 x 50 10 pushups on the deck, then the 50 – HARD @ 1:15
Pushups and swim on the 1:15 send-off; 1 min break after 6

100 easy

Vertical kick set: 16 minutes. 1 min on, 1 min off.
Used Fike Swim Brick Boards. Every other 1 min kick effort they hold a Brick Board over their head.

4 rounds:
1 x 200 – 75 build stroke @ 2:30
1 x 100 – 25 max stroke @ 1:30
Hard turns and breakouts

4 x 75 @ 1:10
100 HARD @ 2:00
4 x 75 @ 1:00

Cool down:
600 choice

Workout Total: 4750

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

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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]

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