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.


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High School Swimming Series
Week #1 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
Week #2 Day 7 Day 8 Day 9 Day 10 Day 11 Day 12
Week #3 Day 13 Day 14
(Dual Meet)
Day 15 Day 16
(Dual Meet)
Day 17 Day 18
Week #4 Day 19 Day 20
(Dual Meet)
Day 21 Day 22 Day 23 - X -
Week #5 - X - Day 24 Day 25 Day 26 Day 27 - X -
Week #6 Day 28 Day 29 Day 30
(Dual Meet)
Day 31 - X - - X -
Week #7 Day 32 Day 33
(Dual Meet)
Day 34 Day 35 Day 36
(Invite Meet)
Day 37
(Invite Meet)
Week #8 Day 38 Day 39 - X - Day 40 Day 41 Day 42
Week #9 Day 43 Day 44 Day 45 Day 46 Day 47 Day 48
(Quad Meet)
Week #10 Day 49 Day 50 Day 51 Day 52 Day 53 Day 54
Week #11 Day 55 Day 56Day 57 Day 58
(Conference Meet)
Day 59
(Conference Meet)
Day 60
Week #12 Day 61 Day 62 Day 63 Day 64 Day 65
(State Meet)
Day 66
(State Meet)

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