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 56 | Day 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) |
What is a burst 4/8?
Dear Paul,
We did have the same question regarding Coach Dave Burgess’ “burst” definition not too long ago via email from another member of our community. Here’s what Dave’s answer was: