Feb 23, 2016 – Podium Swim Club – High School Pre-Season Day 2

We continued our pre-season training today. More mid to high aerobic effort.

 

Some varying send-offs, but we’re really looking to work the club swimmers who are returning for the high school season, as well as get the non-club swimmers ready for our first meet in three weeks.

Workout

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

20 x 50 @ 1:00

10 x 50 kick (no fins, no board) @ 1:15 / 1:30

Main sets:
8×100 free as 1-3 build @1:30 / 1:40, 4-8 strong @1:20 / 1:30

400 free strong pace. Not easy.
> Rest 1 min
3×200 free strong @ 2:45 / 3:00

200 free easy
> Rest 1 min
400 Steady aerobic with pads / snorkel

8 x 100 kick 1-4 @ 1:15 with fins, 5-8 @ 2:00 no fins

Cool down:
400 easy choice

Workout Total: 5600

Pre-Season Series

This workout was provided by Podium Training Systems Coach Dave Burgess.


Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.


Subscribe
Notify of
0 Comments
Inline Feedbacks
View all comments