Professional Swim Workouts by Professional Swim Coaches
Jun 20, 2017 – Podium Swimming – High Aerobic

Jun 20, 2017 – Podium Swimming – High Aerobic

Nothing fancy – just good high aerobic efforts. This includes both the swim and kick. Send-offs are based on a 1:10 base 100 time.

There’s enough rest on the cruise efforts to ensure that there is still quality throughout the main set.

Workout

Warm-up:
400 free
200 pull

4×100 descend 1-4 @ 1:30

Main set (2 rounds):
200 cruise @ 2:45
50 fast @ :50
200 cruise @ 2:45
75 fast @ 1:15
200 cruise @ 2:40
100 fast @ 1:20

50 easy – Regroup

200 kick cruise @ 3:00 (no fins)
2 x 50 kick fast @ 1:00 (no fins)
100 kick cruise @ 1:20 (no fins)
2 x 25 kick fast @ :30 (no fins)

Cool down:
400 choice

Workout Total: 4700

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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