Professional Swim Workouts by Professional Swim Coaches
Mar 1, 2016 – Podium Swim Club – High School Training – Aerobic / High Aerobic

Mar 1, 2016 – Podium Swim Club – High School Training – Aerobic / High Aerobic

As we are now in our regular season, we’re taking a more aggressive approach to our training.

Compared to last year, we’re upping some intensity levels. This workout, while certainly high aerobic, incorporated solid turns and breakouts. No turn / breakout could be done with any breathing in the flags going into a turn, and no breathing for the first couple of strokes after a strong breakout coming out of the turn. Underwater work is so important – we’re focusing on this more this season.

Again, solid aerobic work / high aerobic work. The 75’s allow for stroke and IM work, and we always have a solid kick set included in the workout. The 100’s are a nice combination of kicking and solid efforts on the swim. A lot of folks opted for doing some stroke mixed into the 100’s.


600 swim
400 pull with buoy and snorkel

4 rounds:
8 x 25 free on odd @ :30
50 free DPS @ :45 / :50

Kick set (no fins):
25 easy 25 hard 50-100-200 1:00 – 1:45 – 3:30

10 x 50 with fins (stretch out 1st length, add drills. 2nd 15 yards underwater kick / breakout) @ :45

Main sets:
10 x 100 odd kick at 1:40 – even swim at 1:20

20 x 75 done in sets of 5
IM (1st length stroke then 50 free) – 5th is all stroke 1:15 on 1-4. 1:30 on 5

Cool down:
600 with paddle and snorkel

Workout Total: 5900

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]

Paid downloads are FREE for all premium members! 
Your total will automatically adjust when adding a file to the cart.

Leave a Reply

Be the First to Comment!

Notify of