Feb 26, 2018 – Podium Swimming – High School Day 1

First day of men’s High School swimming in Colorado. Some good aerobic efforts on this Monday. Most rest intervals yielded :15 rest or so. Adjust send-offs and number of reps as needed. In the main set of 8 rounds of a 100 followed by a 25, the 100 effort should be strong – 200 pace (not 100 pace), and the 25 is 100 pace. Everything else is pretty self explanatory!

Workout

Warm-up:
800 done as 400 swim, 400 kick / swim by 25

8 x 100 done as 50 kick, 50 swim with fins @ 1:20 / 1:30
> Can do stroke; good under-waters – 15y under-waters off every wall!

Main sets:
6 rounds:
1 x 100 kick / 2 x 50 swim
100’s @ 1:40 – working legs — 50’s @ :45-:50 – Free; Strong (200 pace)

8 rounds:
1 x 100 strong (200 pace) @ 1:20 / 1:30
4 x 25 fast; can do stroke or free @ :30
> 1 min after 4 rounds

4 x 200 @ 2:40 / 2:45 100 cruise

8 x 50 @ 1:00 (Odds FAST; 100 pace effort)

Cool down:
6 x 50 Easy done as 25 drill, 25 swim @ 1:00

WORKOUT TOTAL: 6000

This workout was provided by Podium Training Systems Coach Dave Burgess.


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High School Swimming Series
Week #1 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
Week #2 Day 7 Day 8 Day 9 Day 10 Day 11 Day 12
Week #3 Day 13 Day 14
(Dual Meet)
Day 15 Day 16
(Dual Meet)
Day 17 Day 18
Week #4 Day 19 Day 20
(Dual Meet)
Day 21 Day 22 Day 23 - X -
Week #5 - X - Day 24 Day 25 Day 26 Day 27 - X -
Week #6 Day 28 Day 29 Day 30
(Dual Meet)
Day 31 - X - - X -
Week #7 Day 32 Day 33
(Dual Meet)
Day 34 Day 35 Day 36
(Invite Meet)
Day 37
(Invite Meet)
Week #8 Day 38 Day 39 - X - Day 40 Day 41 Day 42
Week #9 Day 43 Day 44 Day 45 Day 46 Day 47 Day 48
(Quad Meet)
Week #10 Day 49 Day 50 Day 51 Day 52 Day 53 Day 54
Week #11 Day 55 Day 56Day 57 Day 58
(Conference Meet)
Day 59
(Conference Meet)
Day 60
Week #12 Day 61 Day 62 Day 63 Day 64 Day 65
(State Meet)
Day 66
(State Meet)

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