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.


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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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