Mar 12, 2018 – Podium Swimming – High School Day 13 – Pre-Meet Practice

Our first dual meet of the season is upon us, so a slightly easier day as we prepare for a very busy seven days. After this meet we have one day before our next meet, and then after the upcoming weekend we have our third dual meet. Not an ideal schedule, but it is what it is! Good efforts, with good amounts of rest. Then some kicking and drill work. Nothing too hard. Just getting the bodies moving and prepping for tomorrow’s meet.

Workout

Warm-up:
600 choice
400 done as 50 kick / 50 back

4 rounds:
1 x 50 @ :50 DPS
1 x 100 @ 1:30 Descend by round

Main sets:
8 rounds:
1 x 100 @ 1:30 done as 50 at 200 effort, into a 4/6 stroke burst, then cruise
4 x 25 @ :30 done as 2 drill, 2 DPS

1 x 400 kick with fins; work the legs

4 rounds:
1 x 100 swim with fins @ 1:30
1 50 drill

> Starts / Turns / Relay starts <

Cool down:
200 choice

WORKOUT TOTAL: 4400

This workout was provided by Podium Training Systems Coach Dave Burgess.