Professional Swim Workouts by Professional Swim Coaches
Jun 28, 2016 – Podium Swimming – Open Water Training Test Set

Jun 28, 2016 – Podium Swimming – Open Water Training Test Set

Working with my 3K Open Water swimmer, we wanted to have a nice baseline test as we move forward.

We’re just under 5 months from our target race in South America, but have some pre-event meets coming up shortly in Costa Rica and Columbia. This set was built to allow our athlete to work on pacing, and ensure that we’re on the right track in regards to speed endurance and threshold training, as well as overall endurance.

After the 1K efforts we move on to a solid high aerobic session. We’re looking for no more than 1 minute rest between 1K efforts. The times here are based on a 1:15 LCM 100 base time.


400 choice
300 pull with paddles and buoy

4 x 100 Descend 1-4 @ 1:40

Main / Test Set:
3 x 1,000m – time trial / race pace effort @ 13:30

400 easy swim choice

2 x 800 Faster than race pace effort @ 10:30

Cool down:
400 choice

Workout Total: 6500

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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