Professional Swim Workouts by Professional Swim Coaches
Feb 25, 2016 – Podium Swim Club – High School Pre-Season Day 4

Feb 25, 2016 – Podium Swim Club – High School Pre-Season Day 4

Day 4 of high school pre-season…and more aerobic work. Although today we did break out the distance swimmers from the sprinters to start adding some volume.

Most of the guys are club swimmers, so our sendoffs are tight, and we’re able to add some good volume. Sprinters were working on a little stroke work today – and the distance guys had a little threshold work at the end of their main sets.

Workout

Warm-up:
800 easy choice

10 x 50 1-5 steady, 6-10 descend @ 1:00
No breathing in and out of turns.

5 x 100 1-2 steady, 3-5 descend @ 1:30
No breathing in and out of turns (start over if they do).

Main set – Sprint / IM:
10 x 100 IM or free @ 1:20 / (1:30 for IM)
12 x 50 Stroke first length – Desc 1-4 @ :50
4 x 200 Free or middle 50 stroke (IM order) @ 3:15 / 3:30 for IM’ers

Main set – Distance:
6 x 200 @ 3:15
2 x 500 done as 5 x 100 descend 1-5 @ :10 rest (1 min between each)
8 x 50 @ :40-:45

Cool down:
400 kick (no fins)
300 pull with pads / snorkel
300 easy swim

Workout Total: 5100-5900

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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