Professional Swim Workouts by Professional Swim Coaches
Aug 28, 2016 – Podium Swimming – High Aerobic Endurance

Aug 28, 2016 – Podium Swimming – High Aerobic Endurance

With Maryland and Chattanooga coming up shortly, this was a good set to work on high aerobic – almost threshold – endurance for a few of my triathletes.

A really simple workout for those Ironman competitors where the base 100 time (SCY) is a 1:20. Looking for about :20 rest on the main set.


300 easy choice
200 kick
300 pull

4 x 50 @ 1:00
4 x 100 @ 1:50

Main set:
20 X 150 all hard effort @ 2:20-2:30
Try to lock in at your pace – faster than race pace and almost equal to threshold effort. Take an extra minute after 10 rounds if needed. Try not to, however!

Cool down:
300 easy

Workout Total: 4700

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

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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]

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