Professional Swim Workouts by Professional Swim Coaches
Feb 26, 2016 – Podium Swim Club – High School Pre-Season Day 5

Feb 26, 2016 – Podium Swim Club – High School Pre-Season Day 5

Today we’re wrapping up our final day of pre-season training. Another good, solid, aerobic session – with a solid kick set included.

The first main set can be done at base :20, and the second round done at base :15. But we will adjust a few lanes as needed. Ideally, no more :10-:15 rest on these efforts. We’ve had a solid week, so we’re dropping a little volume and doing some starts & turns at the end of the session.


500 choice
300 pull (pads & snorkel)
200 easy swim

10 x 50 kick (no fins, board optional) @ 1:15 / 1:20

10 x 75 Build last 50 – IM on odds (F/B/B or Stroke) @ 1:20 / 1:30

Main sets:
2 rounds:
1st round on base :20 (@ 1:40/1:50-1:40-1:20, 1:00, :40/:50, :20)
Faster through each round. Harder 2nd round – base :15

6 x 125 kick moderate (work the legs) @2:20
Take :05 if you can’t make cutoff

Easy 400 pull with snorkel (no paddles)

20 x 25 1-4 burst 15y. #5 ALL HARD Can do stroke @ :30
No breathing on first stroke off breakout

> Starts / Turns for first year swimmers

Cool down:
300 easy kick (no fins)
300 easy swim

Workout Total: 4150

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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