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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