Mar 14, 2018 – Podium Swimming – High School Day 15 – Mid-Week Pre Meet Session

Pre Dual Meet practice – coming off our first meet of the season the previous day. A balance of good quality and a little recovery. A shorter session, still with some quality, but not too much volume to allow the team some additional recovery time as well as working on starts, relay starts, and some turn and breakout work.

Workout

Warm-up:
400 choice
400 done as 50 swim, 50 kick

16 x 25 1-8 w/ fins @ :30 / 9-16 no fins 9-16 @ :40 – Breakouts

Main sets:
4 rounds:
2 x 50 @ :50 one hard, one easy
4 x 25 @ :30 1-2 burst, 3 easy, 4 hard
1 x 50 easy @ 1:00

Sprint / IM group:
3 x 100 free @ 1:30 Aerobic
3 x 100 free or IM 1:30 Descend
4 x 50 1 easy 1 fast (Flips at end of 50 – fast feet to wall) @ :50

Distance:
200 / 300 @ 1:20 base
1 x 400 done as 4 x 100 @ :10 rest descend

[ Starts, turns, relay exchanges ]

Cool down:
400 choice

WORKOUT TOTAL SPRINT: 3400 – DISTANCE: 3500

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