Professional Swim Workouts by Professional Swim Coaches
Jul 31, 2014 – Podium Swim Club – Race Prep & Stroke Work

Jul 31, 2014 – Podium Swim Club – Race Prep & Stroke Work

Last week I had a guest athlete swimming with my club. He was heading to FINA Masters Worlds in Montreal, so to help prep him with some final quality work, we had everyone get involved. It was an opportunity to work on speed, stroke-work, and form. Race prep, without too much fatigue was on the agenda.

The warm-up includes the opportunity for the athletes to get fully warm with some increased intensity, without becoming too fatigued for the main set.

The quality in the main set is high, but with adequate rest to ensure almost full recovery between high intensity efforts. Send-offs are based off of base 100 time for both free and stroke. Ideally, :20 – :30 rest for all reps save for the 50’s. Those should have a 1:2 work-rest ratio.

Warm-up:
200 easy swim
200 pull (no paddles)

Pre-set:
2 x 150s, 25KOS/25 swim on 1 min rest. Include stroke if desired.
3 x 100 IMs on 2:15
6 x 50, descend 1-3, 4-6 on 1:00

Main set:
5 x (200 – 100 – 2 x 50)
200 on 3:00. First 50 stroke of choice.
100 on 1:30 (1:45 if doing stroke)
50’s on 1:30 MAX EFFORT Stroke or free

Cool down:
200 easy

Workout Total: 2300

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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