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.
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High School Swimming Series | ||||||
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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 56 | Day 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) |
