Professional Swim Workouts by Professional Swim Coaches
Jul 20, 2017 – Podium Swimming – Senior Team Zone and State Build-up – High Aerobic

Jul 20, 2017 – Podium Swimming – Senior Team Zone and State Build-up – High Aerobic

A good high aerobic session for our Senior team. Some drill work at the end of the practice, but the meat and potatoes is done on the 150’s.

These are done on a 1:15 base. So about :15-:20 rest at the beginning, more rest as they descend. The 50 blast – must be fast (100 pace for sure).

Workout

Warm-up:
300 done as 50 free, 50 back

16 x 50 kick (with fins) as odds cruise, evens FAST @ :50

400 swim, drills, form, mechanics (se paddles, snorkels, as needed)

Main sets:
3 rounds:
1 x 150 @ 2:15
1 x 50 easy @ 1:00
1 x 50 FAST (100 pace or better) @ 1:00

10 x 50 pull @ :50
> breast – pull with head out of water; fly – only 25m pull

Cool down:
200 easy

Workout Total: 2950

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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