Professional Swim Workouts by Professional Swim Coaches
Jun 26, 2016 – Podium Swimming – High Aerobic / Endurance

Jun 26, 2016 – Podium Swimming – High Aerobic / Endurance

For my distance and open water swimmers, a solid long endurance set. In all the sets below, the send-offs are written with a 1:15 base 100 time (LCM) in mind.

Adjust accordingly. Long main set. Solid aerobic to high aerobic endurance. Harder efforts – Almost threshold.


Warm up:
800 choice
6 x 100 @ 1:45 – 1-3 easy, 4-6 descend

Main sets:
3 x 600 @ 8:10
3 x 300 @ 4:05

Cool down:
500 easy swim

Workout Total: 4800

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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