Professional Swim Workouts by Professional Swim Coaches
Mar 11, 2017 – Podium Swimming – Senior Team Weekend Workout

Mar 11, 2017 – Podium Swimming – Senior Team Weekend Workout

Solid efforts for our weekend session. Sprinters and IM’ers get some good work in the main set focusing on good quality efforts with their turns and breakouts.

Distance folks get a good pacing set with the 50’s at 500 pace (if they fall off the pace, there’s an option to start over!). Then everyone gets back together for some good high intensity work.

Workout

Warm-up:
400 choice
300 kick (no fins)
300 pull with snorkel and pads or no pads

16 x 25 drills @ :35
8 x 100 free as 1-4 @ 1:20-1:25, 5-8 1:15-1:20

Main set – Sprint and IM (2 rounds):
2 x 150 free @ 2:15
3 x 100 free or IM (turn at end of on 100’s) 1:30 / 1:40
4 x 50 – stroke (or all free depending on swimmer; QUICK flip turns at end of 50’s) @ :50 / 1:00

Main set – Distance:
10 x 50 @ :40 – TT 500 pace
2 x 200 done as 4 x 50 @ :10 rest; descend 1-4 @ 1:00 rest

All Groups (8 rounds):
25-50-75 (75’s are HARD/FAST) @ :20, :45, 1:20
> 1 min rest after 4 rounds

Cool down:
400 choice

Workout Total: 5000

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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