Feb 28, 2018 – Podium Swimming – High School Day 3

A higher intensity session with a little less volume. Good aerobic work throughout most of the session. In the main set, near the end, the swimmers have to have a goal on those 200 pace + a few seconds. They have to know what they need to swim. So ensure that they know what their target is, and get a watch on them and call out times. The other sets are targeted to have good amounts of rest (:15 sec or so) keeping the effort high aerobic. A few burst efforts, and kicking sets. But things wrap up nicely with that 200 pace set.

Workout

Warm-up:
800 done as 600 choice – 200 IM done as 25 kick / swim IMO

12 x 50 done as Odds kick @ 1:00 – Evens swim free :50

Main sets:
3 rounds:
1 x 50 @ :45 / :50
1 x 100 @ 1:25 / 1:35
1 x 150 @ 2:05 / 2:15

8 rounds:
1 x 100 @ 1:50 – 50 kick FAST / 50 swim 200 pace
2 x 50 @ 1:00 – Stroke 1st length fast; or burst 5 fly/breast
1 x 50 easy @ 1:30

4 rounds:
4 x 50 @ :50 – 200 pace +:02-:03
1 x 200 @ 2:45 / 3:00

Cool down:
200 easy

WORKOUT TOTAL: 5100

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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