Professional Swim Workouts by Professional Swim Coaches
Jun 16, 2016 – Podium Swimming – Aerobic Endurance

Jun 16, 2016 – Podium Swimming – Aerobic Endurance

A simple session today for my Open Water swimmer, as well as my distance folks at the club I work with.

The set here is assuming a base 100 (LCM) time of 1:15-1:20. Adjust accordingly to allow for no more than :20 rest on the 100’s. For the main set, I’m allowing for up to :45 rest. No more. That’s plenty of rest for a solid, mid-aerobic, set. Again, very straight forward stuff today. Just endurance work.


400 choice
300 kick
300 pull with pads / snorkel (if you have one)

8 x 100 Descend 1-4, 5-8 @ 1:40

Main sets (3 rounds):
600 – 400 @ 8:45 & 6:00
Faster each round

Cool down:
400 choice

Workout Total: 5200

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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