Feb 27, 2018 – Podium Swimming – High School Day 2

Picking up the intensity a little bit today. Faster efforts, and burst efforts on the agenda. Target rest intervals on the send-offs in the main set are :10-:15 with more rest when needed during some max effort swims.

Workout

Warm-up:
1000 as 600 swim, 400 pull with buoy and snorkel

10 x 50 with fins; stretch it out; 15 yards underwater kick / breakout minimum; good dolphins @ :50

2 rounds:
8 x 25 Odds free – Evens choice @ :30 1 x 50 free DPS @ :50

Main sets:
3 rounds:
4 x 25 kick; no fins; no board @ :30
4 x 50 swim stroke or free; same through each 4 @ :50 / 1:00

10 x 100 done as odd kick at 1:40 / 2:00 – even swim at 1:30 / 1:40
> No breathing in and out of turns; start over if they do

8 x 50 – 2nd 25 build to fast @ :45 / :50
1 x 100 cruise @ 1:40 / 1:50
8 x 50 burst 4 / 8 @ :50 (stroke)
1 x 100 cruise @ 1:40 / 1:50 – Regroup
2 x 50 MAX @ 2:00

Cool down:
800 with paddles fins and snorkel

WORKOUT TOTAL: 5900

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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