Apr 3, 2018 – Podium Swimming – High School Day 29 – Pre-Meet Workout

A short practice session. Coming off Spring Break training, and a meet tomorrow, we ease up on the guys a little! Send-offs are very easy. Good burst efforts for quality, but some work in the warm-up sets on turns and breakouts. We once again utilize “The Brick” from Fike Swimming. If you don’t have access to these boards, you can do the breakouts without boards.

Workout

Warm-up:
600 choice
400 done as 50 drill, 50 swim DPS

16 x 25 done as
1 – 8 @ :40 with fins – breakouts (15y)
9 – 16 @ :45 no fins; brick boards; under-waters

Main sets:
6 rounds:
2 x 50 burst 4/8 @ :50
1 x 100 @ 1:30 ->35y fast; good turn / breakout

2 rounds:
3 x 100 free @ 1:25 -> Aerobic
3 x 100 free or IM 1:30 -> 25 yards hard
4 x 50 1 fast 1 easy @ :50 / 1:00 (flips at end of 50 – fast feet to wall)

Cool down:
600 choice

WORKOUT TOTAL: 5000

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