Professional Swim Workouts by Professional Swim Coaches
Jul 8, 2017 – Podium Swimming – Senior Team Aerobic Set

Jul 8, 2017 – Podium Swimming – Senior Team Aerobic Set

A good, solid, aerobic session for our Senior team members. Nothing fancy, just solid aerobic efforts.

We start out with some drill work, but work some aerobic engines, and a little anaerobic engine, at the end. Send-offs for the primary aerobic set are based on a :30 base 50 time.


500 choice
300 kick

10 x 50 done as 25 drill, 25 swim (Stroke or freestyle) @ 1:30

Main sets:
10 x 150 done as Odds cruise – Evens hard @ 2:15
300 pull with pads, buoy, snorkel

2 rounds:
4 x 50 Faster than 200 pace @ 1:00

2 x 50 for time off blocks; easy swim back for 2nd effort

Cool down:
300 choice

Workout Total: 3900

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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