Apr 9, 2018 – Podium Swimming – High School Day 32 – Sprint/IM & Distance Sets

While we have a meet the following day, it’s against a non-conference team so we did a little work during practice that’s harder than usual for a pre-meet session.

Good warm-up sets. A little focus on underwaters and breakouts, and then some kicking and stroke focus. The IM and sprint sets in the main sets of the day really focus on pacing – especially for the IM’ers. You want to ensure there’s enough time on the interval so they can keep the intensity up, but just enough as we do want to build up the speed endurance here as well. The Distance group went aerobic in their main set. Although in the first set they do have some good 100 efforts working on some speed endurance as well.

Workout

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

16 x 25 1-8 w/ fins @ :30 / 9-16 no fins 9-16 @ :40 – Breakouts

8 rounds:
50 kick @ :50 – 1:00
2 x 25 swim (1 DPS, 1 Build) @ :30

Main sets – IM & Sprint Group (5 rounds):
1 x 50 fly @ :55 ->
2 x 100 back / breast descend @ 1:50 ->
1 x 100 free (200 pace) @ 1:40
1 x 50 easy @ 1:00

Main sets – Distance Group:
2 rounds:
2 x 250 @ 3:20 – 3:30
5 x 100 @ 1:10 – 1:15
1 x 50 easy @ 1:30

100 easy

1 x 150 @ 2:10
1 x 600 @ 7:45-8:00
1 x 150 faster than first 150

600 with fins – 15m underwater breakout off each wall

Cool down:
400+ choice easy

WORKOUT TOTAL SPRINT/IM: 4400 – DISTANCE: 5600

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


Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.


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)

Brought to you with the support of

Subscribe
Notify of
0 Comments
Inline Feedbacks
View all comments