Professional Swim Workouts by Professional Swim Coaches
Mar 12, 2016 – Podium Swim Club – High School Saturday Post-Meet Practice

Mar 12, 2016 – Podium Swim Club – High School Saturday Post-Meet Practice

While normally after a dual meet win we might take a Saturday off, we wanted to continue the hard work the guys were doing over the past two weeks.

We’ll have an easier week coming up, and then a hard week during spring break training camp. Good stroke work, some nice VO2 and burst efforts. As well as some solid aerobic efforts. As always, we like to incorporate some good kicking…today during the warm up sets. Not a lot, today, as we did swim well at the meet yesterday!

Workout

Warm-up:
800 choice

3 rounds:
50 @ 25k 25 swim @ 1:00
100 as 25 kick, 75 swim 1:45
150 all swim @ 2:15

Main sets:
4 rounds:
4 x 50 done as 25 build @ :50
1 x 50 done as 8/12 stroke burst @ :50
100 easy @ 1:45

1 round:
4 x 50 – 35y burst @ 1:00
2 x 50 all fast @ :45 / :50
200 easy

100/200/300 all kick @ 2:00, 4:00, 6:00

4 x 300 done as 100k, 50 drill, 150 swim @ 4:45 / 5:00

4-6 rounds (time permitting!):
50 kick max @ 1:00
50 swim (25 max effort) @ 1:00
100 easy @ 1:40

Cool down:
500 easy 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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