Professional Swim Workouts by Professional Swim Coaches
Feb 21, 2017 – Podium Swimming – High Aerobic / Threshold

Feb 21, 2017 – Podium Swimming – High Aerobic / Threshold

High aerobic work today, with a touch of anaerobic towards the end for the Masters club this morning.

The goal was to keep things aerobic at the beginning of the main set, but move towards anaerobic at the end. Plenty of rest in the first half of the workout to allow for good quality swimming. Send-offs are based on a 1:15 base. Goal rest intervals of :10-:15 seconds towards the end with high intensity efforts.

Workout AM

Warm-up:
200 easy
100 kick
200 pull

4 x 50 as 1-2 Steady, 3-4 descend @ 1:00

Main set:
3 x 100 @ 1:40
3 x 75 @ 1:20
3 x 100 @ 1:35
3 x 75 @ 1:15
3 x 50 @ :50

> 1 min rest

3 x 100 @ 1:35
3 x 50 @ :45 harder
4 x 75 @ 1:10
6 x 25 @ :30 MAX

Cool down:
200 easy

Workout Total: 3000

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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