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 -> 25yards 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.


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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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