Professional Swim Workouts by Professional Swim Coaches
Feb 27, 2017 – Podium Swimming – Senior Team High Aerobic

Feb 27, 2017 – Podium Swimming – Senior Team High Aerobic

A great high aerobic set for my High School team. We just started the season and it’s time to really lay the foundation for the season.

In the warm-up sets – the 100’s are structured so we’re getting about :10 rest. A break after 5 can be taken if need be. In the main sets, the 25’s and 50’s are hard efforts with minimal rest – getting a little anaerobic. The 75’s are the recovery effort. And the 100’s kick and the 4 x 25’s really push the pace. Again, we’re looking for :10-:15 rest on the kick. We did take a break after 4 rounds.


800 choice

16 x 25 w/ fins – kick, swim by 25 @ :30 (1-8) @ :20 (9-16)

10 x 100 done as 50 kick, 50 swim with fins (can do stroke) @1:20

Main sets:
8 rounds:
25-50-75 @ :20, :45, 1:30 – 25’s, & 50’s are HARD/FAST

8 rounds:
100 kick / 4 x 25 swim (do some stroke on the 25’s) – 100’s @ 1:45 25’s @ :30

Cool down:
300 easy

Workout Total: 5300

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

If you would like to access the downloadable PDF file, you have to become a ProSwimWorkouts member (no charge for free workouts).

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]

Paid downloads are FREE for all premium members! 
Your total will automatically adjust when adding a file to the cart.

Leave a Reply

Be the First to Comment!

Notify of