Professional Swim Workouts by Professional Swim Coaches
Feb 24, 2016 – Podium Swim Club – High School Pre-Season Day 3

Feb 24, 2016 – Podium Swim Club – High School Pre-Season Day 3

Day three of high school pre-season. A bit easier today, but with a good focus on kicking in our first main set.

Then it’s all about form, breakouts, turns and transitions.

Workout

Warm-up:
700 choice
300 kick

10 x 100 Descend 6-8 @ 1:20 / 1:30

Main sets:
12 x 100 kick with board as 3 x FAST @ 1:40, 1 x easy @ 2:00, 3 x FAST @ 1:30, 1 x easy @ 2:00, 3 x FAST 1:20 / 1:30, 1 x 100 easy kick

24 x 25 3 free, 1 stroke @ :30
No breathing in finish / flags. Nice breakouts / fast / burst 15. If first stroke is a breath, we start it over.

20 x 50 Fly/Back – Back/Breast – Breast/Free – Free/Free @ :50
Two turn 50’s. No breathing in/out of flag FAST TURNS / TRANSITIONS!

Cool down:
500 pull (pads and snorkel)
500 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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