Professional Swim Workouts by Professional Swim Coaches
Jan 27, 2017 – Podium Swimming – Age-Group Race Specific Work

Jan 27, 2017 – Podium Swimming – Age-Group Race Specific Work

Our Age-Group club is in the middle of a busy meet season, so some good quality form efforts, and race prep efforts have been going on every week.

This workout does some good pull sets with a focus on form, as well as utilizing Tempo Trainers to do stroke work at race pace cadence / stroke cycles.


200 easy

10 x 50 – two turn; start in middle of pool; focus on breakouts @ :50

10 x 75 kick with fins @ 1:00

Main sets:
8 rounds of the following:
1 x 150 @ 2:30 Free/back pull with buoy
1 x 100 @ 2:30 Stroke; with tempo trainer to race pace cycle

200 pull easy; no paddles

16 x 25 @ :30 Tempo Trainer set to 1.1-1.2

Cool down:
200 easy

Workout Total: 4700

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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