Apr 30, 2018 – Podium Swimming – High School Day 49 – Taper Day 1 – Speed & Strength

First day of a three week taper building up to Colorado 4A State Meet.

Still a hard session – good fast swimming and some strength work in at the end. A break in the middle with some good swimming working on form.

Workout

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

10 x 75 done as #1-3 Steady @ 1:10-1:15; #4-6 Build by 25 @ 1:10-1:15;
#7-9 Descend @ 1:10-1:15; #10 = easy

4 rounds:
3 x 50 @ :50 burst 4/ 6
1 x 100 @ 1:30 descend by round

Main sets:
6 x 100 @ 2:00 done as 50 kick FAST (toss board), 50 swim fast
> easy 50 after 3

400 with snorkel done as 50 drill, 50 swim

6 rounds:
1 x 100 @ 1:50 done as 50 fast, 8 pushups, 50 fast
1 x 50 kick @ 1:10 aerobic
> break after 3 rounds

Cool down:
400 choice

Workout Total: 5850

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