Mar 13, 2024 – Podium Swimming – Distance Workout – Aerobic Endurance

A training session for your distance folks. All send-offs are assuming a 1:10-1:15 base 100 time. For example, you’re looking for ~:20 seconds rest on the 100’s, and about :45 seconds rest after the 500’s in the main set. Adjust accordingly.


600 choice

4 rounds:
3×50 @ 1:00 / 1:10 15m/25m/35m strong (not sprint) then aerobic
1×100 @ 1:30 aerobic

Main set:
3 rounds:
5×100 @ 1:30
> 1 min rest
1×500 @ 7:00
Descend the 500’s

1 round:
10×50 @ :45/:50 with paddles

Cool down:
400 easy with snorkel, pads, if desired


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

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