Professional Swim Workouts by Professional Swim Coaches
Jun 23, 2017 – Podium Swimming

Jun 23, 2017 – Podium Swimming

A good anaerobic set for our sprint group. Send-offs are based on a 1:05 base 100 time – maybe 1:10. Adjust send-offs accordingly. Hard efforts should provide :10-:15 rest. Cruise efforts :15-:20.

This is an all freestyle set. No stroke. Working on fast efforts and keeping those efforts consistent between rounds.

Senior Team Freestyle Session

Warm-up:
300 choice
200 of drills

Pre-set:
8 x 50 done as 1-4 steady @ 1:00, 5-8 descend @ :50

Main sets:
3 rounds:
4 x 75 cruise @ 1:15
3 x 100 HARD @ 1:20
150 free easy @ 2:15

2 rounds:
100 Cruise at 1:30
2 x 50 FAST @ :45
1 x 75 build to fast @ 1:10
25 easy / recovery @ 1:00

Cool down:
400 choice

Workout Total: 4050

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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