Professional Swim Workouts by Professional Swim Coaches
Feb 23, 2016 – Podium Swim Club – High School Pre-Season Day 2

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.


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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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