Professional Swim Workouts by Professional Swim Coaches
Apr 6, 2016 – Podium Swimming – High School Anaerobic Mid-Week Workout

Apr 6, 2016 – Podium Swimming – High School Anaerobic Mid-Week Workout

Coming off an easy week, we’re on another build phase. Even with a meet coming up, it’s time for more quality and volume.

Focusing on some nice anaerobic work here. Starting with solid aerobic, and then changing energy systems in the 2nd round of the main set. Guys weren’t happy about it with a meet the following day, but you can’t rest up for every dual meet…we did do some starts and turns work at the end.

Workout

Warm-up:
400 choice, 300 kick

16 x 25 15Y underwater breakouts; No fins! On back or stomach @ :40

3 x 75 @ 1:20
3 x 75 @ 1:10 / 1:15

Main sets:
2 Rounds [Time in ( x ) is for 2nd round]:
2 x 50 free. Build to fast @ :50
100 choice. FAST @ 1:30 (1:20)
200 free. Aerobic. @ 3:00 (2:45)
4 x 50 free. Descend 1-4 @ :50 (:45)
2 x 100 choice. FAST @ 1:20 (1:15)
200 free. Aerobic. @ 3:00 (2:45)
3 x 100 free. Descend 1-3 on 1:15 (1:10)
2 x 100 choice. 1st length sprint, 75 aerobic @ 2:00
100 easy, choice. @3:00

300 easy (after 2nd round of above)

Starts & Turns (Good breakouts and fast feet to wall on turns. Focusing on good hip position and feet placement on starts.)

Cool down:
500 choice

Workout Total: 5250

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


If you would like to access the downloadable PDF file, you have to become a ProSwimWorkouts member (no charge for free workouts).


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]

Paid downloads are FREE for all premium members! 
Your total will automatically adjust when adding a file to the cart.

Leave a Reply

Be the First to Comment!

Notify of
avatar
wpDiscuz