Professional Swim Workouts by Professional Swim Coaches
Feb 22, 2016 – Podium Swim Club – High School Pre-Season Day 1

Feb 22, 2016 – Podium Swim Club – High School Pre-Season Day 1

First day of the boys High School pre-season training camp. Solid aerobic efforts is the focus this week. Mid to high aerobic work.

We’re hitting them hard this week – club swimmers will find this on par with current training, but new swimmers and non-club swimmers are going to be challenged. For some they’ll push the envelope a bit, and that’s what we’re hoping for.

Workout

Warm-up:
400 choice, 300 kick, 300 pull (buoy, no pads)

20 x 25 @ :30 Drills 500 ~12 mins
5 x Fist, Superman Catchup, Finger Drag, Dog Paddle

Main sets:
6 rounds:
50 – 75 – 100 – 125 @ 1:00 – 1:20 – 1:30 – 2:00
75 & 100 hard. 50 & 75 choice / stroke

Or 20 x 50 @ 1:15 – 1:30 (For slower groups)

6 rounds:
25 – 50 – 75 @ :30 – :50 / 1:00 – 1:15
25 & 75 hard. 25 & 75 choice / stroke

10 x 50 kick with boards, no fins @ 1:20 / 1:30

Cool down:
600 easy choice

Workout Total: 4500 – 6100

Pre-Season Series

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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