Professional Swim Workouts by Professional Swim Coaches
Aug 7, 2016 – Podium Swimming – High Aerobic

Aug 7, 2016 – Podium Swimming – High Aerobic

My distance and Open Water guys actually like this set – not sure why! Warm-up is a little longer, with a little more intensity to get them well warmed up.

No fins on the kick set. The main set is based on a 1:15 base 100 time (LCM) – adjust as necessary. Looking for the 200’s – cruise effort – to get about :30 rest. The 400 and 600’s where they are pushing harder we want about :20 rest. They’re going to have to work during this set.


Warm up:
500 choice

4 rounds:
50 kick hard effort @ 1:00
50 swim (25 max) @ 1:00
100 easy @ 1:45

Main set (2 rounds):
200 – 400 – 200 – 600
400 and 600 strong @ 5:20 & 8:00 — 200’s are cruise @ 3:10

Cool down:
300 choice

Workout Total: 4400

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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