Professional Swim Workouts by Professional Swim Coaches
Feb 29, 2016 – Podium Swim Club – High School Season Day 1

Feb 29, 2016 – Podium Swim Club – High School Season Day 1

Our first day of the regular High School season is upon us. We’re starting out hard this season, as we’ only have two weeks until our first dual meet.

So good sprint sets (which can be done IM) as well as a nice middle distance progression. We’re also going to be doing much more kicking this season. So a good set with a nice kick focus included is in the main set as well. Of course, as always, some of the sendoffs might need to be adjusted a little bit here and there.

We’ll have a few harder days this week, then an easier day before our time trials on Friday.

Workout

Warm-up:
800 choice
16 x 25 w/ fins – kick, swim by 25 @ :30 (1-8) @ :20 (9-16)
10 x 100 done as 25k, 50 drill, 25 swim with fins @1:20 / 1:30

Main set:
8 rounds:
25-50-75 @ :20, :40/:45, 1:20. 75’s are HARD/FAST.

8 rounds:
100 kick @ 1:45
4 x 25 swim @ :30

Distance (2x):
25 —— 200 @ :20, :40, 1:00 / 1:10, 1:30 / 1:40, 2:00, 2:30, 3:00
1000 strong

All:
9 x 200 @ 2:30 / 2:40

Cool down:
300 kick, 300 pull with pads & snorkels, 300 swim

Workout Total: 5900

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


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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]

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