Professional Swim Workouts by Professional Swim Coaches
Dec 4, 2017 – Podium Training – Senior Team Sprint Work

Dec 4, 2017 – Podium Training – Senior Team Sprint Work

Straightforward set for our stroke and sprint group. Good efforts with good rest for most sets.

The key on the first set of 50’s in the main set is to ensure that the burst efforts are really, really, fast. 50-100 pace. The same with the 100’s. The strong / fast efforts need to be high quality.

Workout

Warm-up:
600 choice

6 rounds:
1 x 50 done as 25m kick, 25m drill @ 1:00
1 x 100 swim (free) @ 1:30

20 x 50 @ 50 with fins; focus on good form; exaggerated stroke – almost catch-up

Main sets:
4 rounds:
3 x 50 @ 1:00. Burst 6/8/10 strokes by 50 for free back, 2/4/6 breast and fly

1 round:
2 x 50 @ 1:00 #1 easy, #2 is FAST

5 rounds:
3 x 100 @ 1:40
By 100, 5 / 10 / 15 strokes strong effort.

4 x 200 done as 100 kick, 100 swim @ 3:00

Cool down:
6 x 50 @ 1:00 with paddles

Workout Total: 5800

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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