Mar 16, 2018 – Podium Swimming – High School Day 17 – Kicking and Speed Efforts

Coming off two dual meets in the week, a good quality workout but shorter in duration again so we can work hard at the Saturday practice.

Still some good quality efforts. Intervals are keeping efforts aerobic at the end. :10-:15 seconds ideally on the the last couple of 200’s as well as the final main set.

If you don’t have Brick Boards available, you can just make it a strong kick on a 1:40-1:45 send-off. We use “The Brick” to engage core and to work on body position.

Workout

Warm-up:
500 Choice
right into
6 x 100 pull @ 1:40 (paddles, buoy, snorkel)

2 rounds:
2 x 75 @ 1:15 breathe 3-5-3
1 x 50 @ :50 build
1 x 100 @ 1:30 burst 4/8

Main sets:
8 rounds:
100 kick with brick boards @ 2:00-2:30
4 x 25 swim @ :30 done as #1-2 burst 3/6, #3 strong, #4 easy

100 easy

4 x 200 done as #1 50 hard @ 2:40, #2 75 hard @ 2:40, #3-4 100 hard

5 rounds:
(Watch, maybe cut this short)
1 x 100 @ 1:20 / 1:30 strong (200 effort)
2 x 25 @ :30 – one fast one drill
> 1 min after 3 rounds

Cool down:
300 Choice

Workout Total: 3500

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