Professional Swim Workouts by Professional Swim Coaches
Jul 25, 2015 – Podium Swim Club – Solid Aerobic / Stroke Work

Jul 25, 2015 – Podium Swim Club – Solid Aerobic / Stroke Work

The club I coach for alternates between long course at the Olympic Training Center, and short course at a local college pool.

We were back doing short course the other day – a solid work day, with our distance group having breaking out for their own set after the IM / stroke set. The 100 / 25’s set is a tough one. You really have to work on the 100’s to get some rest, and the 25’s are high quality. Really a good grind of a set.


Warm up:
1000 done as 75 swim 25 kick

2 rounds:
4 x 150 free @ 2:00
4 x 100 IM @ 1:30
4 x 50 ( fl, bk – bk, br – br, fr – free) @ :45
Flips at end of 50

8 x 125 kick @ 2:00+
1-4 free desc; 5-8 choice desc

8 rounds:
100 @ 1:15-1:30
2 x 25 @ :30 with a turn at the end.

300 with fins and paddles cool down

Distance set (2 rounds):
600-500-400 @ 730-600-430

800 done as 50k, 150s Fins and pads

Workout Total: 4900 – 6400

This free 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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