Professional Swim Workouts by Professional Swim Coaches
Dec 22, 2016 – Podium Swimming – Pre-Holiday Kick Set

Dec 22, 2016 – Podium Swimming – Pre-Holiday Kick Set

A pre-holiday workout with the Age Group club. A little shorter as we had our team holiday party afterwards.

So, what do we do before a long holiday weekend? Work the legs. Not only is this a big kick set, but we utilize Training Pro Weight Belts from Watermark. If you haven’t had an opportunity to use these, it’s a great way to ensure good core engagement, as well as increased effort levels and a focus on body position and form. If you don’t have access to swimming weight belts, “Brick Boards” would work as well here.

Most of the Senior team started at 1:30 send-offs for the 100’s. A couple lanes started at 1:40. You want the last round to be hard where the swimmers are working for :10 rest.

Workout

Warm-up:
400 done as 25 free, 25 choice

Main set:
8 x 100 kick with fins, boards, weight belts (6-8 lb) @ 1:30
300 pull with paddles and buoy
8 x 100 kick with fins, boards, weight belts (6-8 lb) @ 1:20
300 pull with paddles and buoy
8 x 100 kick with fins, boards, weight belts (6-8 lb) @ 1:15
300 pull
8 x 100 kick @ 1:15 (1:10 if possible)

200 easy swim

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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