Professional Swim Workouts by Professional Swim Coaches
Jan 12, 2017 – Podium Swimming Club – Masters Aerobic Set

Jan 12, 2017 – Podium Swimming Club – Masters Aerobic Set

Solid, steady, aerobic work. Looking for about :20 -:30 rest on most of the main set intervals. Adjust as needed. Nothing fancy here – just good aerobic effort.

Target pace is base 100 time. Not too much more (not trying to get to threshold here).

While this workout from my US Masters Club (Podium Swimming Club) was posted on Facebook and Instagram, I thought it would be a good one for PSW!


500 choice

Pre-set / Warm-up:
8 x 50 First length drill @ 1:00
2 x 150 Build by 50 @ 2:30

Main set – Aerobic:
400 @ 5:30 (1:15 pace) 5:45 (1:20 pace)
2 x 200 @ 3:00 (1:15 pace) 3:15 (1:20 pace)
4 x 100 @ 1:30 / 1:40
500 hard

4 x 75 build to hard @ 1:20

4 x 50 hard @ :50

Cool down:
200 easy

Workout Total: 4700

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]

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2 Comments on "Jan 12, 2017 – Podium Swimming Club – Masters Aerobic Set"

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Michael-David Morales

I used this workout today. Love it. Short and effective.

Nico Messer

Great to hear Michael! Make sure to also check Coach Dave’s Podium Training Instagram or Facebook page from time to time as he’s posting some of those Masters session over there as well.