Professional Swim Workouts by Professional Swim Coaches
Aug 12, 2016 – Podium Swimming

Aug 12, 2016 – Podium Swimming

A solid aerobic to high aerobic set for my distance swimmers. Nothing fancy, just good old fashioned hard work. Long main set – really targeting my Open Water swimmers with this set.

Send-offs are structured assuming a 1:20 base 100m time. :30 seconds of rest most likely…a little more on the hard efforts.

Workout #1 – Aerobic Endurance Session

400 choice
200 kick
300 pull with snorkel and paddles

5 x 100 Odds cruise — Evens build by length @ 1:50

Main set:
15 x 200 done as 1-4 Steady aerobic, 5-8 Descend to FAST, 9-11 Steady aerobic,
12-15 Descend to FAST @ 3:10

Cool down:
300-400 choice

Workout Total: 4700

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